(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

February 07, 2018

Strength: KB Strict Press – 3×12 Seated KB Cleans – 3×10 Bar Shrugs – 3x MAX (three grips – regular, wide, narrow) :02 pause at top Metcon: 24-16-8 Chest to Bar Pull Ups Shoulder to Overhead (115/75) Core / Accessory: Front Lat Raise...

January 24, 2018

Strength: In 15 Minutes Find Your 1RM: Power Jerk Metcon: AMRAP 7 10 Chest To Bar (chin or pull-ups) 5 Shoulder to Overhead (115/85) Core / Accessory: Bamboo Bar Strict Press – 3×12 (slow tempo for three reps then 4th rep FAST up and pause) Straight Arm...

December 27, 2017

Strength: Shoulder Press 10×2 @ 75% EMOM Metcon: 3 Rounds 12 Chest to Bar Pull Ups 6 HSPUs 100 Meter Single Arm Farmers Carry (53/35) *Switch Arm at 50 Meteres Core/Accessory: KB Shrugs 3×15 KB Up Shoulder Press...

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...

October 24, 2017

Strength: Strict Press 5×3 @90% of 5RM +5lbs Metcon: 10 Minute AMRAP BUY IN: 50 Kettlebell Swings (53/35) 5 Chest to Bar Pull Ups 10 Hand Stand Push Ups 100m Run Core/Accessory: 3 Sets: 12x Fwd/Lat Raise 12x Reverse...