(703) 266-0118 jamieb@thenzone.com

November 22, 2017

Strength: Every Minute On The Minute for 8 Minutes: Sumo Deadlifts x2@90% Then… Zercher Squats 4×10 (add 5-10lbs from last week) Metcon: AMRAP in 10 minutes: 10x KB Swings (70/53) 20x Goblet Squats (70/53) 30x Double Unders Core/Accessory: 100x Banded...

November 15, 2017

Strength: Sumo Deadlifts 85% 8×2 emom Metcon: Buy In: 1000m Row 4 Rounds for Time: 10 Sumo Deadlift High Pulls (115/85) 20 Russian Twists (53/35) Cash Out: 1000m Row Core/Accessory: 100 Banded...