(703) 266-0118 jamieb@thenzone.com

May 01, 2017

Strength: Front Squat 5×5 Metcon: 4 Rounds 5 Thrusters 115/75 10 Burpee Box Jumpes 24/20 30 Double Unders Core/Accessory: 200 Meter Sled Push 200 Meter Kettlebell Overhead Carry

January 25, 2017

Strength Front Squat @50% of 1RM 1:00 max reps Rest 2:00 1:00 max reps Rest 2:00 1:00 max reps *post your reps and loads to the blog Metcon 4 RFT 20 HSPU 50 meter sled push (2×45# plates men, 2×25# plates women) *25m out and 25m back 25:00 time cap...