(703) 266-0118 jamieb@thenzone.com

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (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...

February 16, 2017

Strength EMOM 8 2 Squat Clean + 1 Jerk (split or push) @50% of 1RM Squat Clean *hang on to the bar through the entire sequence, and stay with the same weight Metcon 5 RFT Row 500 meters 15 Thrusters (95/65) Core/Accessory 3 x ME “L” Sits. Can use floor or...