(703) 266-0118 jamieb@thenzone.com

February 12, 2018

Strength: Deficit Dead Lifts (45/25) 8×2 (70-80% of dead lift max) If you feel good, work up to a heavy double Metcon: AMRAP 12 20 Wall Balls 20 KB High Pull (53/35) (10 each Arm) Core/ Accessory: Banded Squat w/ Hold – 3x:30 (band below knee) Side Plank...

January 29, 2018

Strength: Deficit Deadlift (45/25) 10×2 65%-75% Metcon: 3 Rounds for Time 10 Deadlifts (185/155) 15 Kettlebell Swings (72/53) 20 Wall Ball Lunges (20/14) Core/Accessory: Ring Superman 3×10 Hallow Twists...

January 19, 2018

Strength: Deficit Dead Lifts Women: Stand on 25’s Men: Stand on 45’s 10×2 (60-70% of dead lift max) Metcon: 12:00 EMOM Odd: 15 Cal Row 12 DB Snatches (50/35) Even: 30 Double Unders 12 OH DB Squats (6 each side) Scale rep count as needed but stick with...