• Friday June 23, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 15 Clean & Jerks 135/95 30/20 Calories, Assault Bike 15 Clean & Jerks 135/95 rest 3 min 3 Rounds for time of: 75 Ft Front Rack Lunge 135/95 50 Double-unders 25 Push-ups Word of the Day Warm-up (No Measure) Dear children, let

  • June 22, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d () Weightlifting Four sets of: Romanian Deadlift x 6 reps Rest 45 seconds Russian Step-Ups x 10 reps per leg Rest 45 seconds Dumbbell Push Press x 8-10 reps Rest 45 seconds Metcon Metcon (Time) Every minute, on the minute, for 10 minutes: 6 Russian

  • June 21, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 3 Rounds for time: 50 Cal Row 150 DU 50 Walking Lunges Compare to 2/21/17 Metcon Metcon (Time) rest 5 min 2 Rounds for time of: 200m run 100m Farmer’s Carry 50’s/35’s 10 Toes-to-bar Word of the Day Warm-up (No Measure) “Give,

  • Tuesday June 20, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 2017 Regional Event 2 21-15-9 reps for time of: Dumbbell snatches Ring dips Men use an 80-lb. dumbbell Women use a 55-lb. dumbbell Weightlifting Back Squat 5×5 with 2 second pause Start at 55% and work up to no more than 75%

  • Monday June 19, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 10 Rounds for Time 5 Strict Toes-to-Bar 6 Kettlebell Swings 70/53 7 Burpees to 12″ target For Time Cool Down Coach’s Choice

  • Saturday June17, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

  • Friday June 16, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

  • Thursday June 15, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Wall-ball shots, 20/14. ball Box jumps, 24-in/20 in.. box Cool Down Metcon (No Measure) Row or Bike 2x:20 Easy/ :10 Hard 2x:40 Easy/ :20 Hard 2x:30 Easy/ :30 Hard