(703) 266-0118 jamieb@thenzone.com

January 25, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 60% of back squat and progress as necessary Metcon: 3 Rounds 250m Row 10 Sumo High Pull (115/85) 10 Front Rack KB Lunge (53/35) (5 each leg) Core/Accessory: Foam Roll...

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...