(703) 266-0118 jamieb@thenzone.com

February 21, 2018

Strength: KB Strict Press – 3×10 Incline KB Row – 3×10 (:02 pause at top) 1 Arm KB Shrug – 3×12 (:02 Metcon: 10:00 AMRAP 100m Overhead KB Carry (35/18) (50m 1 Arm then Switch coming back) 5 Wall Walks 10 Pull-ups Core / Accessory:...

March 20, 2017

Strength Strict Press 3-3-3-3-3 Build to a Heavy Final Set of 3 *rest at least 90 seconds between sets Metcon 4 RFT 30 Double Unders 15 Hand Release Push-ups  5 Cleans (power or full) (225#/155#) Core/Accessory Tabata Hollow...

February 22, 2017

Strength Seated Box Jump 4-4-4-4-4 *Increase height as you can Metcon “Death by 10 Meter Sprint” 1 sprint first minute  2 sprints second minute  3 sprints third minute etc…. until you can’t complete the amount of 10 meter sprints in a given...