(703) 266-0118 jamieb@thenzone.com

February 09, 2018

Strength: EMOM 12 Minute 1: 15 Toes to Bar Minute 2: Alternating Superman (Opposite Arm/Opposite Leg) 20 Reps Minute 3: MAX Hollow Hold Minute 4: Seated Medicine Ball Good Mornings 20 Reps x3 Metcon: Annie 50-40-30-20-10 Double-unders Sit-ups Compare to August 14th,...

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...

November 07, 2017

Strength: Sumo Deadlift 8×2 @ 75-80% Metcon: AMRAP 20 10 (Total) Alternating Over Head Lunges (95/65) 10 Bar Facing Burpees 10 Chest to Bar Pull Ups Core/Accessory: 3 Sets: 15x Banded Leg Curls Hollow Hold xMax...

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...

October 04, 2017

Strength: Gymnastics MU Transition 3×5 Supermans 3 x Max Max Ring Hold @ Top Metcon: 5 Rounds 50 Double Unders 30 Push Ups 10 Pull Ups Core/Accessory: 3 Sets: 30 Second Hollow Hold Hanging Leg Raises...