(703) 266-0118 jamieb@thenzone.com

February 20, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 70% of back squat and progress as necessary Metcon: 3 Rounds 1 Lap 20 AB Mat Sit-Ups 30 KB Swings (53/35) Core / Accessory: Back Extensions 3×12 Rack Calf Raises...

January 19, 2018

Strength: Deficit Dead Lifts Women: Stand on 25’s Men: Stand on 45’s 10×2 (60-70% of dead lift max) Metcon: 12:00 EMOM Odd: 15 Cal Row 12 DB Snatches (50/35) Even: 30 Double Unders 12 OH DB Squats (6 each side) Scale rep count as needed but stick with...