(703) 266-0118 jamieb@thenzone.com

February 26, 2018

Strength: Floor Press 5×5 (80% of max) (:03 coming down and explode up) Metcon: AMRAP 10 10 Chest to Bar 30 Double Unders Core / Accessory: MAX Ring Hold 3x Banded Tricep Pushdown 125 Total Reps

November 01, 2017

Strength: Bench Press 4×6 @ 75%-80% Metcon: 3 Rounds AMRAP 4 5 Pull Ups 10 Push Ups 15 Medball Chest Pass (20/14) Rest 2 Minutes *Aim to Increase Score Each Round Core/Accessory: 100x Banded Tricep Pulldowns (underhand grip; 50 each arm) 100x Russian Twists (50...

October 13, 2017

Strength: Gymnastics Kip Swings 3×6-8 Kipling Pull-Ups 3x Max Reps Ring Dips w/ controlled decent 3x Max Reps Metcon: For Max Reps: 4 minute AMRAP 10x KB Snatches (53/35) 20x Double Unders Rest 2 Minutes AMRAP in 4 minites 14x KB Clean (53/35) 100m Run Rest 2...