(703) 266-0118 donnys@thenzone.com

June 21, 2018

Strength: Bench Press 5×1 @ 90% Metcon: 1 Tabata for Each: Kettlebell Push Press (53/35) (1 Arm) Abmat Sit Up Push Ups Kettlebell SDHP (53/35) Score = Lowest Total 1 Minute rest between each...

June 20, 2018

Strength: Back Squat- 12×3@65% Metcon: ARMAP 8 Max Rep Wall Balls (20/14) *5 Burpees every minute on the minute starting at 1 Minute **If Burpees are not completed in 20 seconds, scale down # of Burpees by...

June 19, 2018

Strength: 1 “Hydraulic Mile” for Time (4 Laps Around the Building) Metcon: 3 Rounds for Time Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats DT: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Shoulder to Overhead (155/105) +*Complete 1 Round of Cindy...

June 18, 2018

Strength: E2MOM 1 Full Snatch/1 Hang Squat Snatch /1 Over Head Squat 7 Rounds Increasing Weight Each Round Metcon: 21-15-9 Overhead Squats (95/65) Toes to Bar Core/Accessory: Single Arm Waiter Walk 200M Switching Arm Each 50M Farmers Carry 200M Switching Arm Each...

June 15, 2018

Strength: Bench Press- 6×2@80% Metcon: 60 Total KB Step Ups (24/20)(53/35) 50 KB SDHP 40 American KB Swings 30 Russian Twists 20 Goblet Squats 10 Total KB C+J *Step ups: Switch arms every 10 on step ups. **Twists: Each Side is 1 ex: R-L-R-L=4 reps ***5 each arm...