(703) 266-0118 jamieb@thenzone.com

January 27, 2018

Metcon: ARAMP 20 With a Partner: Partner A: Bear Complex 5x (95/65) Partner B: Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Partner A works through the Bear Complex while Partner B does Cindy.  Once Partner A Finishes the Complex, Partners Switch. Score = Rounds of...

September 13, 2017

Strength: Full Snatch EMOM 10 3 at 70% Metcon: 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times,...

January 11, 2017

Warm Up Coach Led Warmup and Mobility  MetCon “The Bear Complex”  Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press (have bar land behind head, in rear-rack position) Back Squat Push-Press (have bar...