(703) 266-0118 jamieb@thenzone.com

January 12, 2018

Strength: OH Squat – 3×8 Snatch Grip RDL – 3×6 Lateral Step-Ups  – 3×10 (each leg) Metcon: 12:00 EMOM (then 2 rounds after 12:00) Minute 1 – 6 wall walks Minute 2 – 25 KB Swings (53/35) Minute 3 – 30 Hand release...

October 12, 2017

Strength: Auxiliary Lower Body Snatch Grip RDL 3×12 Partner Glute Ham Raises with Band 3×10 Bulgarian Split Squats 3×8 each leg Metcon: 12 Minute EMOM 0-1 minute: Pistols x10 1-2 minute: 12x Burpees to 6″ Target 2-3 minute: 30x Air Squats 3-4...