(703) 266-0118 jamieb@thenzone.com

June 12, 2018

Strength: Hang Power Cleans- 8×2- Start at 65% of Power Clean and Build Up Metcon: “THE CHIEF” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: KB Upright Rows 3×20...

December 02, 2017

Metcon: 16 Minute AMRAP with a Partner: 10x Power Cleans (115/75) 10x Front Squats (115/75) 10x Shoulder to Overhead (115/75) *Partner One works on the Barbell while Partner Two hangs from a pull-up bar. One partner must be hanging from pull-up bar while reps are...

October 07, 2017

For Time with a Partner: 4 Rounds: 10x Power Cleans (115/75) 15x Shoulder to Overhead (115/75) 400m Run (Performed Together) 4 Rounds: 20x Ring Rows 25x Push-ups 400m Run (Performed Together) 4 Rounds: 30x Abmat Sit-ups 35x Air Squats 400m Run (Performed Together)...

August 02, 2017

Strength: EMOM 10 2x Power Clean @65-70% *If weights feel good then move to 75% but no higher Metcon: EMOM 12 Even minutes- 12 Medicine Ball Ground to Over Shoulder (20/14) Odd minutes- 15 Box Jumps (24/20) Core/Accessory: 3 Sets: 30 second plank hold 10 Single Arm...