(703) 266-0118 jamieb@thenzone.com

May 21, 2018

Strength: Pause Bench Press – 5×5 (70%) :02 Pause on your chest) Metcon: “Fran” 21-15-9 Thrusters (95/65) Pull-Ups Core / Accessory: 1 Arm KB Bench Press – 3×12 (each arm) Blackburns –...

April 07, 2017

Strength: 5:00 to set Max Effort Set of Push-ups  Then: 5 sets at 25% of the max effort set (so, if you got 20, you’d do 5 sets of 5) Metcon “Fran” 21-15-9 Thrusters (95#/65#) Pull-ups  Core/Accessory Tabata...