• Thursday August 17, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (3 Rounds for time) 3 sets: 500m fast run, 200m recovery jog, 100m sprint No rest between intervals 5 min rest between sets Metcon Metcon (No Measure) 16 Round Tabata Seated Press Plank Jumping Lunge Squat Hold Mobilization Metcon (No Measure) Mobility

  • Tuesday August 15, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d 5×5 Push Press Work to 80% of 1RM Metcon Metcon (Time) For time: 155/105 lb. Power Clean x 10 Sit-Ups x 50 155/105 lb. Power Clean x 8 Sit-Ups x 40 155/105 lb. Power Clean x 6 Sit-Ups x 30 155/105 lb. Power Clean x

  • Partner Up for Monday

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (AMRAP – Rounds and Reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible 8 min 16 Kettlebell Swings 53/35 8 Chest to Bar Pull ups Rest 4 minutes, and then… 8

  • Saturday August 12th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Med-ball sit-ups Air squats Planks (seconds) Double-unders 45# overhead plate carry (4x distance in meters) Distances for plate carry will be marked with cones/chalk marks in the parking lot.

  • Friday August 11, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting DB Press Take 15 minutes to build to today’s 5-RM Single-Arm DB Press Alternate arms as you’re building, always starting with your non-dominant arm. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 12

  • August 10, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups New Section Metcon (Time) Rest 5 min Run 1 Mile

  • August 9. 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon Metcon (AMRAP – Rounds and Reps) 10 min time cap 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans 155/115 Push Press Box Jumps 30/24 At 10 min mark move to B, no rest between sections For Time 10 min TC 1-2-3-4-5-6-7-8-9-10 Box Jumps Push Press 155/115 Hang

  • August 9, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Snatch Weightlifting Snatch Snatch Not TnG 5 Snatch @ 60% 5 Snatch @70% 3 Snatch @80% 2@85% 1@90% 1@90% or higher 3 @80-85% Goal is no Misses. Score 1@90 Metcon Metcon (Weight) (8 Rounds for weight) 16 min Alternate EMOM ODD: 9 squat cleans