(703) 266-0118 donnys@thenzone.com

June 2nd, 2018

To be done in the Fitness Center 8 rounds: In 2 minutes complete the following: 200m Row 40x Double Unders Max Rep One Arm KB/DB Snatch (53/35) with Remaining Time Rest 2 minutes between rounds *score is total KB/DB Snatch...

June 01, 2018

Strength / Skill: Front Squat – 12×3 (65%) *:30-:40 Rest between sets Metcon: For Time Buy In: 50 Ab Mat Sit-Ups 30 Box Jumps (24/20) 30 Sumo High Pull (95/65) 30 Step ups (24/20) 30 Front Squats (95/65) 30 KB Russian KB Swings (53/35) 30 KB Snatches...

May 31, 2018

Strength: Push Press – 8×2 (85% of 2 rep max) *Every even set, MB Chest Pass x2 Reps (20/14) KB Bent-Over Row – 4×10 Metcon: For Time 10-9-8-7-6-5-4-3-2-1 1 Arm Suitcase KB Dead Lifts (each side) (70/53) Hand Release Push-Ups Core/Accessory: Lying...

May 30, 2018

Metcon: “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under...

May 29, 2018

Strength / Skill: Take 15 minutes to work up to a MAX 2 Reps on Parallel Squat Metcon: 11:00 AMRAP 2 Hang Power Cleans (155/115) 2 Wall Ball Lunges (20/14) *Lunge each leg then a Wall Ball is one rep *Add two reps each round Core / Accessory: Reverse Hypers –...