(703) 266-0118 jamieb@thenzone.com

January 18, 2018

Strength: Kip Swings 3×8 Superman Holds 3xMax Ring Muscle Up Transitions 3×5-8 (Last Rep Ring Hold at the top xMAX) Metcon: AMRAP 3 5 Rope Climbs 15 Ring Dips 30 Abmat Sit-Ups Rest for 1:30 AMRAP 3 4 Rope Climbs 12 Ring Dips 24 Abmat Sit-Ups Rest for 1:30...

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...