• Thursday July 27, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Back Squat Every 2 minutes, for 16 minutes (8 sets): Back Squat x 3 reps build to 85% at round 4 then 4 sets at 85% Metcon Metcon (Time) Five rounds for time of: 400 Meter Run 7 Push Presses (135/95 lbs) 14 Back

  • Wednesday July, 26, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Warm-up (No Measure) Learn this useful back exercise. https://www.youtube.com/watch?v=xMyFXMZ6Ch0 10 min. Metcon Metcon (Time) For time: 10 Strict Handstand Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (32/24 kg) 40/30 Calories of Assault Bike or Rowing 30 Kettlebell Swings (32/24 kg) 20 Thrusters (95/65 lbs)

  • Tuesday July 25, 2016

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Snatch Complex Every 3 minutes, for 18 minutes (6 sets): Hang Snatch + Snatch Build from 65-70% to today’s heavy complex. Workout Metcon (Time) Five rounds for time of: 10 Hang Power Snatches (95/65 lbs) 30 Double-Unders

  • Monday July 24, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) Every 6 minutes, for 30 minutes (5 sets) for times: 500 Meter Row 25 Wall Ball Shots (30/20 lbs to a 10′ target) Modify the weight of the ball or the reps of the wall ball shots to

  • 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