(703) 266-0118 jamieb@thenzone.com

October 30, 2017

Strength: Sumo Deadlift 8×2 @70% Metcon: 150 Russian Kettlebell Swings (70/53) 15 Double Unders on the Minute Cores/Accessory: 3 Sets: 15x Banded Good Mornings Superman Hold/ GHD Hip Extension Hold at Top x 40...

April 14, 2017

Strength: -15 Jumping Pull Ups -15 Negative Pull Ups -2 Max Effort Flexed Arm Hangs Metcon: 4 RFT 20 Wallballs (20#/14#) (10’/9′) 200 meter Run WITH your Medicine Ball Core/Accessory: 100 Banded Good...

March 22, 2017

Strength EMOM 8:00 1 Power Clean + 3 Push Jerk @65% of 1RM Push Jerk Metcon 3 RFT Row 500 meters 12 Clean & Jerk (115#/75#) 40′ Handstand Walk (20′ out and 20′ back) *scale for HS walks will be Kick-ups onto wall or Wall Walks. *15 Kick-ups or 7...