(703) 266-0118 jamieb@thenzone.com

June 08, 2018

Strength: Bent Over Rows (Barbell)- 4×8 Strict Pull-Ups- 3x Max Good Mornings 3×10 Metcon: EMOM for 12 Minutes Minute 1- Max Rep Unbroken Hang Power Snatch (95/65) Minute 2- Max Rep Unbroken Handstand Push Ups Minite 3- Max Rep Unbroken Toe To Bars Repeat...

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...

October 25, 2017

Strength: Deadlift 3×5 @85% of 5RM Metcon: 5 Rounds 9 Snatch Grip Deadlifts (115/75) 6 Hang Power Snatch (115/75) 3 Overhead Squats (115/75) Cores/Accessory: 20x Turkish Get-up (10 each side) Accumulate 3 minutes in a plank Hold (1:00 each...

July 07, 2017

Strength: HSPU 10×2 Metcon: 5 Rounds: 10 Chest To Bar Pull-ups 10 Hang Power Snatch (115/75) Core/Accessory: 3 Sets: 15 Banded Pull Aparts (above head) 12 Barbell Forward Raise

April 25, 2017

Strength: Push Press 5×5 work up to heavy 5 in 5 sets Metcon: 12 Min AMRAP 5 HSPU or 10 Dumbell Presses 10 Hang Power Snatches 115/75 200 Meter Run Core/Accessory: 100 Banded Tricep Push Downs