(703) 266-0118 jamieb@thenzone.com

February 28, 2018

Strength / Skill: Hanging Shoulder Scap Shrugs – 3×8 Body Pull-Throughs – 3×10 Ring Hammer Pull-Ups (Palms facing in) – 3×8 Metcon: 5 Rounds 10 KB Snatches (53/25) (6 each arm) 5 HSPU 1 Muscle Up (ring or bar) Core / Accessory: Banded...

January 09, 2018

Due to the Weather 6AM Class is Cancelled for TOMORROW – Hydraulic will be Opening at 8am Strength: Strict Press 8×2 (80%) Ring Pull-Ups – 3xMAX Metcon: AMRAP 8 24 KB Snatches (53/35) 12 HSPU 6 Muscle Ups (Bar or Ring) Core/Accessory: Single Arm...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...

October 13, 2017

Strength: Gymnastics Kip Swings 3×6-8 Kipling Pull-Ups 3x Max Reps Ring Dips w/ controlled decent 3x Max Reps Metcon: For Max Reps: 4 minute AMRAP 10x KB Snatches (53/35) 20x Double Unders Rest 2 Minutes AMRAP in 4 minites 14x KB Clean (53/35) 100m Run Rest 2...

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...