• Tuesday, August 8, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 20 min AMRAP 200m run 30 Double Unders (Unbroken)

  • Monday August 7, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon () Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

  • Saturday August 5th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) For time 21-18-15-12-9-6-3 reps of: DB Squat snatch (50/35) Pistols GHD Hip/back extensions DB squat snatches are one-arm snatches, caught in the bottom of a squat. Substitutions for pistols are pistols holding a weight in front (for balance), pistols holding onto a

  • Partner Up!

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) Partner Chipper WOD Metcon (Time) Partner Relay 1 Mile Run 100 Wall Ball (2014) 90 Sit Ups 80 Pull Ups 70 Push Press (95/65) 60 Hang Power Cleans (95/65) 50 Box Jump Over 40 Kettlebell Swings (2/1.5) 30 SDLHP with Kettlebell (2/1.5)

  • August 3, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon (Time) For Time… 3 Rds 20 Overhead Plate Lunge (25/15) 10 Toes to Bar 15 Slam Balls (25/15) 10ea V ups 5 Chest to Bar Pullups Metcon (Time) 1x600m Run (90″ rest) 2x300m Run (60″ rest) 3x100m Run (45″ rest) 1 600 m run

  • Monday July 31, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Weightlifting Power Clean Work to heavy 5 UB hang power clean for the day Then 1@ 95% of 5 2@ 90% of 5 Record the last unbroken set of 5. Metcon Metcon (Time) For Time (12 min TimeCap) 80 Snatches 105/75 EMOM 5 burpees *Start

  • Saturday July 29th, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Metcon (Time) 5 rounds for time of: 200-meter farmers carry (50/40# DBs or 53/44# KBs) 20 deficit push-ups, hands on dumbbells (or on a plate if using KBs) 10 push jerks using same DBs/KBs

  • FRIDAY! July 28, 2017

    Orange County Strength and Conditioning – Level 2,3,4, & RX’d Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals