(703) 266-0118 jamieb@thenzone.com

March 02, 2018

Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell Squats (50/35) Bar-facing burpees Workout 18.2a 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a * If you would like to come in early, we will be starting  Friday Night Lights at 5PM...

January 17, 2018

  Strength: 15 minute to find a one rep max on your clean Metcon: 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand...

April 10, 2017

Strenght: 45 Negatives Pull Ups (broken up as needed) 3 Max Effort Flexed Arm Hang 20 Inverted Rows Metcon 3 RFT 200 Meter Run 7 C&J (155/105) Core/Accessory Mobilize- Lacrosse Ball on Biceps

March 20, 2017

Strength Strict Press 3-3-3-3-3 Build to a Heavy Final Set of 3 *rest at least 90 seconds between sets Metcon 4 RFT 30 Double Unders 15 Hand Release Push-ups  5 Cleans (power or full) (225#/155#) Core/Accessory Tabata Hollow...

February 17, 2017

Strength 20:00 to find a 5RM Back Squat Metcon 2 RFT 21 Deadlifts (185/125) 21 Pull-ups  21 Cleans (185/125) *squat or power allowed 21 Ring Dips  Core/Accessory MOBILIZE!  Find something sticky or achy and take some time to fix...