(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:...

February 07, 2018

Strength: KB Strict Press – 3×12 Seated KB Cleans – 3×10 Bar Shrugs – 3x MAX (three grips – regular, wide, narrow) :02 pause at top Metcon: 24-16-8 Chest to Bar Pull Ups Shoulder to Overhead (115/75) Core / Accessory: Front Lat Raise...