(703) 266-0118 jamieb@thenzone.com

May 18, 2018

Strength / Skill: Banded Muscle-up Transitions x20 total reps Kip Swing + Bar to Hip Pull 5x (4+1) Ring Dip Negatives 4x (5 seconds at top, 5 seconds halfway down, 5 seconds in bottom position) Metcon: 10:00 AMRAP 4 Ring Push-Ups 4 Sumo Deadlifts (155/115) *Add two...

February 16, 2018

Strength / Skill: Kip Swing – 3×5 Hollow jump to support (Lower the box closer to the ground) 3×4 (:03 hold at the top) False Grip Banded Ring Pulls – 3×15 (pause for :02) Metcon: Every 1:30 for 9:00 10 Cal Row 10 Hollow Rocks Remaining Time...

February 01, 2018

Strength: Kip Swing – 3×6 Hollow jump to support (off the ground or a box) 3×5 (:03 hold at the top) Bar Body Pulls – 3×8 (:02 pause at top) Metcon: EMOM 9:00 Minute 1 – Ring Rows x20 Minute 2 – Overhead KB Squat x20 (10 each...

January 18, 2018

Strength: Kip Swings 3×8 Superman Holds 3xMax Ring Muscle Up Transitions 3×5-8 (Last Rep Ring Hold at the top xMAX) Metcon: AMRAP 3 5 Rope Climbs 15 Ring Dips 30 Abmat Sit-Ups Rest for 1:30 AMRAP 3 4 Rope Climbs 12 Ring Dips 24 Abmat Sit-Ups Rest for 1:30...

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...