(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...

July 28, 2017

Strength: Close Grip Bench 3 x 10 Metcon: AMRAP 8 3 Muscle Ups (Ring or Bar) 30 Double Unders 50 Abmat Situps Core/Accessory: 3 Sets: 8 Single Arm Bottoms Up KB Press Hollow Hold 30-40 seconds