(703) 266-0118 jamieb@thenzone.com

March 02, 2018

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35) Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a * If you would like to come in early, we will be starting  Friday Night Lights at 5PM...

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...

August 23, 2017

Strength: Front Squat Heavy Set of 8 Metcon: AMRAP 8 5 Clusters (115/75) 10 Bar Facing Burpees Core/Accessory: Accumulate 3:00 in Plank Hold 50x Banded Leg Extensions

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...