(703) 266-0118 jamieb@thenzone.com

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...

October 17, 2017

Strength: 1 Hang Squat Clean + 1 Full Clean 6x (1+1)- building to heavy set Metcon: 4 Rounds 30 Double Unders 10 KBS (70/53) 200m Run Core/Accessory: 3 Sets Hollow Hold x40 seconds Single Leg KB Deadlift x12 each...

June 09, 2017

Strength: Full Clean, Hang Clean, Jerk Work up to a Heavy Set Metcon: 4 Rounds: 5 Kettlebell Snatches (L) (53/35) 10 Kettlebell Over Head Lunge (L) (53/35) 5 Kettlebell Snatches (R) (53/35) 10 Kettlebell Over Head Lunge (R) (53/35) 15 Abmat Sit Ups Core/Accessory: 3...

May 25, 2017

Strength: EMOM 8 Clean Pull & Full Clean Metcon: EMOM 10 Odds: Max Reps Power Cleans (135/95) Evens: Max Reps Kettlebell Swings (24/16) *0:00 – 1:00 = Odd 1:00 – 2:00 = Even Etc. Core/Accessory: 50x Banded Leg Curls 50x KB Bicep Curls (each arm)- Butt...