(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 22, 2017

Strength: Every Minute On The Minute for 8 Minutes: Sumo Deadlifts x2@90% Then… Zercher Squats 4×10 (add 5-10lbs from last week) Metcon: AMRAP in 10 minutes: 10x KB Swings (70/53) 20x Goblet Squats (70/53) 30x Double Unders Core/Accessory: 100x Banded...

November 15, 2017

Strength: Sumo Deadlifts 85% 8×2 emom Metcon: Buy In: 1000m Row 4 Rounds for Time: 10 Sumo Deadlift High Pulls (115/85) 20 Russian Twists (53/35) Cash Out: 1000m Row Core/Accessory: 100 Banded...

November 07, 2017

Strength: Sumo Deadlift 8×2 @ 75-80% Metcon: AMRAP 20 10 (Total) Alternating Over Head Lunges (95/65) 10 Bar Facing Burpees 10 Chest to Bar Pull Ups Core/Accessory: 3 Sets: 15x Banded Leg Curls Hollow Hold xMax...

October 30, 2017

Strength: Sumo Deadlift 8×2 @70% Metcon: 150 Russian Kettlebell Swings (70/53) 15 Double Unders on the Minute Cores/Accessory: 3 Sets: 15x Banded Good Mornings Superman Hold/ GHD Hip Extension Hold at Top x 40...