(703) 266-0118 jamieb@thenzone.com

June 05, 2018

Strength / Skill: Block Cleans (full) – Above the Knee 8×3 Starting at 60% and Progress as Necessary Metcon: 5 Rounds for Time 5 Deadlifts (275/185) 15 Burpee Box Jumps *15 Minute Time Cap **Add one second for every incomplete rep after the time cap (ex....

February 27, 2018

Strength: 15 Minutes 1RM Block Clean (Bar should be right below the knee) Metcon: 3 Rounds 10 Front Squats (135/95) 15 KB Swings (53/35) 20 Step-Ups (30/24) (Alternating 10 Each Leg) Core / Accessory: Straight Bar Cuban Press – 3×15 Band Pull Throughs...