(703) 266-0118 donnys@thenzone.com

September 12, 2018

Strength: Back Squat 5×40% 5×50% 5×60% Metcon: AMRAP 8 10 Wall Ball Clusters (20/14) 30 Double Unders Core/Accessory: Single Leg Reverse Hyper Leg Extensions 3×15 each leg Banded Leg Raises 3×20 each leg (band tied to bottom of rig on each...

September 11, 2018

Metcon: For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125/85) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170/120) 11 HSPU 11 KB Swings (2 pood/1.5 pood) 11 Toes to Bar 11 Deadlifts (170/120) 11 Push Jerks...

September 10, 2018

Strength: Power Jerk- 15 minutes to Build to a Heavy Single Metcon: 4 Rounds for Time 21 Abmat Sit Ups 15 Hand Release Push Ups 9 Hang Power Snatch (95/65) Core/Accessory: Banded Tricep Push Downs 3×25 Banded Low Face Pulls...

September 06, 2018

Strength: Push Press 8×1 (+5-10lbs from last week) Metcon: 10 Muscle Ups (Ring or Bar) 10 KBS (70/53) 10 Chest to Bar Pull Ups 10 KBS (70/53) 10 Pull Ups 10 KBS (70/53) 10 Ring Rows 10 KBS (70/53) Core/Accessory: Banded KB Tricep Extensions 4×20 Bottoms-up...

September 05, 2018

Strength: Clean Pull 6×2 @ 100-105% of Clean 1RM Metcon: EMOM Until Failure (10  Minute Minimum) 5 Burpees 1 Clean & Jerk (95/65) Add 10lbs Each Minute until Failure Example: 1st Minute: 5 Burpees and 1 Clean & Jerk at 65lbs 2nd Minute: 5 Burpees and 1...