(703) 266-0118 jamieb@thenzone.com

May 18, 2018

Strength / Skill: Banded Muscle-up Transitions x20 total reps Kip Swing + Bar to Hip Pull 5x (4+1) Ring Dip Negatives 4x (5 seconds at top, 5 seconds halfway down, 5 seconds in bottom position) Metcon: 10:00 AMRAP 4 Ring Push-Ups 4 Sumo Deadlifts (155/115) *Add two...

November 16, 2017

Strength: 3 Rounds 10 HSPU Deficit Negatives (45/25) 10 Ring Pull-ups 10 Dive Bombers Metcon: AMRAP 15 10 HSPU 20 Wall Balls (20/14) 30 Ring Push ups Core/Accessory: TBA

October 26, 2017

Strength: Gymnastics- Superset Ring Push-ups 3×12 Strict Chin-Ups 3×10 (use partner assist if needed) Suppine Bar Rows 3×10 Metcon: 5 Rounds AMRAP Thrusters (95/65) – 30 seconds on 1:00 Rest AMRAP Toes to Bar-30 seconds on 1:00 Rest Score = Total...