(703) 266-0118 jamieb@thenzone.com

December 15, 2017

Strength: Romanian Deadlift 3×8 Bulgarian Split Squats 3×10 each leg Zercher Squats 3×12 Metcon: Death by Back Squats (135/95) 1 Back Squat the first minute; 2 Back Squats the second minute; 3 Back Squats the third minute, continuing until prescribed...

November 09, 2017

Strength: Zercher Squat 5 x 12 Metcon: 3 Rounds 10 Alternating Pistols (total) 20 Single Arm Russian KBS 53/35 (10 on Each Arm) 400 M Run Core/Accessory: 3 Sets: 10x Bulgarian Split Squats (each leg) 10x Single Leg Deadlift (each...

October 12, 2017

Strength: Auxiliary Lower Body Snatch Grip RDL 3×12 Partner Glute Ham Raises with Band 3×10 Bulgarian Split Squats 3×8 each leg Metcon: 12 Minute EMOM 0-1 minute: Pistols x10 1-2 minute: 12x Burpees to 6″ Target 2-3 minute: 30x Air Squats 3-4...

June 16, 2017

Strength: Box Squat 12×2 65% Metcon: “Jackie” 1000 Meter Row 50 Thrusters (45/45) 30 Pull Ups Core/Accessory: 10x Bulgarian Split Squats (each leg) 12x Barbel Bicep Curls