(703) 266-0118 jamieb@thenzone.com

February 10, 2017

Strength Bench Press 5×3 at 70% of 1RM Metcon For Time: 50 Air Squats 40 Ring Dips 30 Abmat Sit-ups 20 Alternating Kettlebell Snatch (10 each side) 10 HSPU **12:00 Time Cap Core/Accessory 100 Banded Good Mornings while seated on a...

January 27, 2017

Strength 20:00 Deadlift 5-5-5-5-5 *Add weight on each set, starting around 50% of 1RM. End with a heavy set of 5. Metcon 0-6:00 3 RFT 16 Box Jumps (24″/20″) 8 alternating KB Snatch (53/35) Then- ME Ring Dips 6:00-8:00 Rest 8:00-14:00 3 RFT 16 Wallballs 8...