(703) 266-0118 jamieb@thenzone.com

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...

October 19, 2017

Strength: Front Squat 5×2 @ 90% of 5RM Metcon: 5 Rounds 10 Wall Balls (20/14) 15 Abmat Sit Ups 20 Lunges Total Core/Accessory: 3 Rounds: 12x Ring Push-ups 15x KB Taters

March 28, 2017

Strength Back Squat 3-3-3-3 @75-80% MetCon AMRAP 8:00 10 Burpees to Plate (45# plate) 10 Ground to Overhead (45# plate/35# plate) 20 Alternating Overhead Lunges in place (45# plate/35# plate) *if we’re short on 35’s, it’s easy enough to use a 10 on...