(703) 266-0118 jamieb@thenzone.com

May 08, 2018

Strength / Skill: Pike Push-ups 4×8 HSPU Negatives 3×3 (5 count decent) Handstand Arm Raises 3×8 each arm (try to keep arms straight and Raise to the side) Metcon: “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10...

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...

April 13, 2017

Strength 10:00 to: -set 1 Max Set of Strict HSPU (scale as needed, no kipping) Then: 2 Sets of 50% of that Max Effort Metcon 0:00-4:00 Row 500 meter 4:00-8:00 AMRAP of: “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 8:00-12:00 Row 500 meter **row hard. This...