(703) 266-0118 jamieb@thenzone.com

March 01, 2018

Strength: Hang High Pull X1 / Hang Power Clean X1 / Power Jerk X1 6 Sets (rest as needed) *Start at 80% of your clean and progress as necessary Metcon: 10:00 Even: 15/13 Cal Row Odd: 20 Wall Balls (20/14) Core / Accessory: Banded Wrist Rotations 3×10 (Each Arm)...

October 18, 2017

Strength: Gymnastics Strict Pull Ups 3 x Max Reps Hand Stand Holds 3 x Max Effort False Grip Ring Rows 3 x 8 Metcon: EMOM 10 minutes 10 Pull Ups- Even 15 Box Jumps (24/20)- Odd Then… Minute 10-11: Max Rep Pull-ups Minute 11-12: Max Rep Box Jumps *Score = 2...

October 06, 2017

Strength: Lower Body Aux Straight Leg Deadlift Good Mornings w/ Bar 3×10 Partner Glute Hams 3×8 Metcon: AMRAP 20 5 Rope Climbs 10 Dealdlifts (185/135) 100 Meter Row 30 Buprees over the Erg Core/Accessory: 100x Band...