(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)...

August 04, 2017

Strength: Bench Press 15 Minutes to Find a Heavy Single Metcon: For Time: 30 Pull-ups 40 Wallball (20/14) 30 Ring Rows (Feet on bench/box) 20 Toes-to-Bar 30 Row Calories Core/Accessory: 3 Sets: 10 Banded Shoulder External Rotations (each Arm) Max Effort Support Hold...

July 29, 2017

Fight Gone Bad 3 Rounds Wall Balls Sumo Deadlift High-Pull Box Jumps Push Press Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...