(703) 266-0118 jamieb@thenzone.com

March 01, 2018

Strength: Hang High Pull X1 / Hang Power Clean X1 / Power Jerk X1 6 Sets (rest as needed) *Start at 80% of your clean and progress as necessary Metcon: 10:00 Even: 15/13 Cal Row Odd: 20 Wall Balls (20/14) Core / Accessory: Banded Wrist Rotations 3×10 (Each Arm)...

February 19, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (75% of previous max) Metcon: 21-15-9 Power Cleans (115/75) Bar Over Burpees Core / Accessory: Bar Front Raises – 3×12 100 Total Palms Up Band Tears

February 05, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (70% of previous max) Metcon: AMRAP 10 10 Cal Row 10 Burpee Over the Rower 10 Pikes on the rower Core / Accessory: KB Up Strict Press – 3×12 Hollow Hold Pulldowns –...

January 24, 2018

Strength: In 15 Minutes Find Your 1RM: Power Jerk Metcon: AMRAP 7 10 Chest To Bar (chin or pull-ups) 5 Shoulder to Overhead (115/85) Core / Accessory: Bamboo Bar Strict Press – 3×12 (slow tempo for three reps then 4th rep FAST up and pause) Straight Arm...

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...