• Wednesday June 14, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Front Squat 5×5 Front Squat 5×5 Each with a 2 sec count pause at bottom. Start at 55% and work up to 75% Metcon Metcon Metcon (AMRAP – Reps) 5 rounds for Reps 1 minute of 75-lb. sumo deadlift high pulls 1 minute of

  • Tuesday June 13, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Reps) 2017 MASTERS QUALIFIER Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb./85 If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars

  • Monday June 12, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Conditioning Four sets of: Dumbbell Shoulder Press x 6 reps 75% Rest 90 seconds Dumbell Step Ups 24/20 x8 Rest 90 seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 5 minutes of: 10 Push Presses (95/65

  • Saturday June 10, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Miron (Time) 5 rounds for time of: 800-meter run 23 back squats, ¾ body weight 13 deadlifts, 1 ½ body weightMirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a

  • Saturday June 10, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Complete 8 rounds for time: 185/135lb. Front Rack Walking Lunge – 6 reps (3 RT/ 3 LT) Dynamic Push Ups – 10 reps Russian Twist w/ 2 pood KB – 10 reps 200m run *Pushups are performed by dynamically alternating hands on

  • Friday June 9, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Cool Down Metcon (Time) For Time 50/40 Calorie Row* 50 Box Jumps 50/40 Calorie Assault Bike * 60/50 Air Dyne 50 KB Swings 70/53 800 M Run* *Athletes may start on the rower , bike or run, but must complete all 3 during the

  • Thursday June 8, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Skillz Warm-up (No Measure) 10 Min DU Practice Metcon Metcon (Time) For Time (15 min Time Cap) 80 Snatches 105/75 EMOM 5 burpees *Start with burpees Word of the Day Warm-up (No Measure) [Bless the LORD] who satisfies your desires with good things so that

  • Wednesday June 7

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting 3 REP MAX DEADLIFT Take 15-20 minutes and build to a 3 REP MAX DEADLIFT If you lose positioning or mechanics, your set is over. Workout Metcon (Time) 4 Rounds for time of: 400m run 50 Air Squats