(703) 266-0118 jamieb@thenzone.com

October 25, 2017

Strength: Deadlift 3×5 @85% of 5RM Metcon: 5 Rounds 9 Snatch Grip Deadlifts (115/75) 6 Hang Power Snatch (115/75) 3 Overhead Squats (115/75) Cores/Accessory: 20x Turkish Get-up (10 each side) Accumulate 3 minutes in a plank Hold (1:00 each...

February 20, 2017

Strength Front Squat 8-8-8-8 @55% *control the on the descent, explode out of the bottom Metcon 3 RFT Run 400 meter KB Farmers Carry 200 meter (53’s/35’s) Core/Accessory Turkish Get-Ups 4×6 (3 each side per...

February 01, 2017

Strength Front Squat 1-1-1-1-1 Work up to a 1RM Warmup to your first single by performing a set of 6, 4, 3, 2, starting at or around 50% of your existing or assumed 1RM Metcon AMRAP 8 10 Burpees to plate (45#/25#) 20 T2B Core/Accessory 3×8 Turkish Get-Ups (4 each...