(703) 266-0118 jamieb@thenzone.com

March 06, 2018

Strength: Seated Strict Press (On the ground) 4×8 (Work up to 8 reps, then 3 more work sets) Ring Chin-Ups – 4xMAX Metcon: 9:00 AMRAP 2 HSPU 4 Toes to Bar *Add two reps each round *Score is total reps Core / Accessory: KB Wind Mills – 3×10 (each...

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

August 07, 2017

Strength: Front Squat 3×12 @ 70/75% Metcon: AMRAP 12 30 KB Swings 24/16 20 Goblet Squats 24/16 10 OH Squat (5 on each side) 24/16 Core/Accessory: 100 Windmills