(703) 266-0118 jamieb@thenzone.com

June 07, 2018

Strength: Front Squat Take 15 Minutes to Build to a Heavy 3 Reps Metcon: 2 Ring or Bar MU 30 Wall Balls (20/14) 4 Ring or Bar MU 25 Wall Balls (20/14) 6 Ring or Bar MU 20 Wall Balls (20/14) 8 Ring or Bar MU 15 Wall Balls (20/14) 10 Ring or Bar MU 10 Wall Balls (20/14)...

January 30, 2018

Strength: Floor Press – 5×5 (70% of Previous Max) (:03 Coming Down and Explode Up) Metcon: AMRAP 7 12 Hand Release Push-Ups 9 Toes to Bar 3 Muscle Ups (Bar or Ring) Core/Accessory: Facepulls 3×20 Banded Single Arm Rear Delts 3×15 (each...

June 01, 2017

Strength: Strict Press 4×6 Add 10lbs to Prior Metcon: 3 Rounds 5 Muscle Ups 1000 Row Core/Accessory: 3 sets: 10x Bottoms-up single Arm KB Bench Press (each arm) 15x Banded Pull Aparts

January 13, 2017

Skill Take 15:00 to work on ring muscle ups  *If you have ring muscle ups, work up to ONE  max effort attempt of consecutive reps. Otherwise, work muscle up progressions with your coach.  MetCon AMRAP 12:00 15 Burpees Over Box (24″/20″) 10 Toes To Bar ME...