(703) 266-0118 jamieb@thenzone.com

November 03, 2017

Strength: Gymnastics Ring Support Hold: Accumulate 1:00 3×8 Strict Pull-ups w/3 Second Decent Dead Bugs Accumulate 2:00 Metcon: For Time: 25 Shoulder to Overhead (135/95) 25 Ring Rows 25 Toes to Bar 25 Burpees 25 Calorie Row Core/Accessory: 3 Sets: 12x Barbell...

October 18, 2017

Strength: Gymnastics Strict Pull Ups 3 x Max Reps Hand Stand Holds 3 x Max Effort False Grip Ring Rows 3 x 8 Metcon: EMOM 10 minutes 10 Pull Ups- Even 15 Box Jumps (24/20)- Odd Then… Minute 10-11: Max Rep Pull-ups Minute 11-12: Max Rep Box Jumps *Score = 2...