• Saturday July 22nd 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skillz Metcon (AMRAP – Reps) Every minute on the minute for 10 minutes: Max strict pull-ups (scale with bands). When you drop off the bar you’re done for that minute. Score is total reps Metcon Metcon (Time) 4 rounds for time 500m Row 10 Squat

  • Friday July 21, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Decide Between Partners How to Partition One Person Works While the Other Holds Plate Overhead Partner A: 100 Double unders 50 Pull ups 100 Lunges holding slam ball (30/20) 50 weighted Crunches (45/25) 100 Slam Balls (30/20) 50 weighted Crunches 100 Lunges

  • Thursday July 20, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Weights Every 90 seconds for 7 rounds. 1 Clean + 1 FS+ Thruster Build to heavy for the 1st 4 sets, then keep the weight consistent for the remaining 3 sets. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible

  • Wednesday July 19, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skillz Warm-up (No Measure) 10 Min Double Under Practice Metcon Metcon (AMRAP – Reps) Tabata Barbell Tabata deadlift, 185/155 lb. Tabata hang power clean, 135/95 lb. Tabata front squat, 85/65 lb. Tabata push press, 65/45 lb. The Tabata interval is 20 seconds of work followed

  • Tuesday July 18, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Strength Two sets of: Romanian Deadlift x 8 reps Rest 60 seconds Push-Ups x 12-15 reps Rest 60 seconds B. Two sets of: Single-Leg Box Step-Up x 8-10 reps each leg (perform with either dumbbells at your side or a kettlebell or dumbbell in

  • Monday July 17, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Warm-up Warm-up (No Measure) Coach led warm up and stretching Metcon Metcon (7 Rounds for time) This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast

  • Saturday July 15th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat (5-5-5-5-5) Each set should be heavier than the previous one. Work up to a very heavy (but doable) set of 5. Metcon Metcon (Calories) Complete 6 rounds: 1 Minute Assault or Row – Max Calories 1 Minute 2 pood Russian KB Swings

  • Friday July 14, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) With a partner complete the following: Amrap 20: Split reps 50 double unders 40 goblet squats (53/40) 30 KB swings (53/40) 20 burpees 100m run (together)