National Cover Your Load Day June 6
Covering your load when driving to OC Landfills is more than a good habit; it’s the law. In celebration of Cover Your Load Day, June 6, OC Waste & Recycling reminds the public of…
Preparation
The Orange County Sheriff's Department wants you to be successful in our selection process. Below are recommendations to help you be prepared. Written Test Study Guides Learning Express…
Main Workout Exercises
Air Squats Starting Position: Standing with feet more than shoulder width apart. Squat as deep as possible with hips back and heels on the ground. At the same time, lift both arms to shoulder…
10Week Fitness Program
The purpose of this 10-week fitness program is to assist you in successfully completing the Physical Training Portion of the Orange County Sheriff’s Regional Training Academy. The Academy has very…
Week 6
Day 1 Movement Preparation Workout 1.5 mile run Forward Plank 1:00 hold Side Planks :30 each side Frog Squat :30 seconds Set of 4 rounds Elbows to knees 15 reps Broad Jump 10…
Week 4
Day 1 Movement Preparation Workout 1.5 mile run Set of 6 rounds Push-ups 15 reps Squat Thrusts 15 reps Sit-ups 15 reps Mountain Climbers 15 reps 100 yd. run 1.5 mile run…
Week 2
Day 1 Movement Preparation Workout 1.5 mile run Set of 8 rounds Push-ups 10 Squat thrusts 10 Sit-ups 10 Mountain Climbers 10 Set of 2 rounds Forward Plank :30 seconds…
Week 1
Day 1 Movement Preparation Workout Assessment test: 2 minute timed push-ups 2 minute timed sit-ups 40 yd. sprint 3.0 mile run Post-workout regeneration Day 2 Movement…
Week 8
Day 1 Movement Preparation Workout 1.0 mile run Forward Plank 1:00-1:30 hold Side Plank 1:00 hold each side Frog Squat 1:00 hold 1.0 mile run Set of 4 rounds Hand release Push-…
Week 3
Day 1 Movement Preparation Workout Set of 4 rounds Pull-ups 3-5 reps Air Squats 10 reps Skaters 10 reps Farmers Carry 50 yds. Crunches 10 reps 2.0 mile run Post-workout…