(703) 266-0118 jamieb@thenzone.com

January 12, 2018

Strength: OH Squat – 3×8 Snatch Grip RDL – 3×6 Lateral Step-Ups  – 3×10 (each leg) Metcon: 12:00 EMOM (then 2 rounds after 12:00) Minute 1 – 6 wall walks Minute 2 – 25 KB Swings (53/35) Minute 3 – 30 Hand release...

April 19, 2017

Strength: 20 Jumping Pull Ups 20 Negative Pull Ups 2 Max Effort Flexed Arm Hangs Metcon: 2 RFT of: 400 meter Run 15 Squat Snatch (115/75) 30 Burpees Over the Bar RX+ is (135#/95#) Stimulus remains at steady intensity around 13:00-16:00 Core/Accessory: 100 Band...

April 14, 2017

Strength: -15 Jumping Pull Ups -15 Negative Pull Ups -2 Max Effort Flexed Arm Hangs Metcon: 4 RFT 20 Wallballs (20#/14#) (10’/9′) 200 meter Run WITH your Medicine Ball Core/Accessory: 100 Banded Good...