(703) 266-0118 jamieb@thenzone.com

Febraury 06, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 65% of back squat and progress as necessary Metcon: 3 Rounds 10 KB Swings One Arm (53/35) 10 KB Snatches One Arm 10 KB One Arm Rows *Repeat Opposite Side *If you drop the KB...

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...

November 07, 2017

Strength: Sumo Deadlift 8×2 @ 75-80% Metcon: AMRAP 20 10 (Total) Alternating Over Head Lunges (95/65) 10 Bar Facing Burpees 10 Chest to Bar Pull Ups Core/Accessory: 3 Sets: 15x Banded Leg Curls Hollow Hold xMax...

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...

October 03, 2017

Strength: Snatches 6 Sets of 1 Hang + 1 Full Super Set with: Depth Jumps 6×3 Metcon: AMRAP 8 5 Clean & Jerks (165/105) 200 Meter Run Core/Accessory: 3 Sets: Banded Leg Curls x20 Lateral Raises...