(703) 266-0118 donnys@thenzone.com

March 22, 2018

Strength: 8:00 EMOM Hang Snatch Pull (1x) / Hang Squat Snatch (2x) *Start at 75% of your snatch and progress as necessary Metcon: 3 Rounds For Time 50 Double Unders 30 KB Swings (53/35) 15 Wall Balls (20/14) Core / Accessory: Four Way Ankle 3×15 (each way) Bench...

March 09, 2018

18.3 2 Rounds for Time: 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle Ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle Ups *14 Minute Time...

February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

January 30, 2018

Strength: Floor Press – 5×5 (70% of Previous Max) (:03 Coming Down and Explode Up) Metcon: AMRAP 7 12 Hand Release Push-Ups 9 Toes to Bar 3 Muscle Ups (Bar or Ring) Core/Accessory: Facepulls 3×20 Banded Single Arm Rear Delts 3×15 (each...

January 27, 2018

Metcon: ARAMP 20 With a Partner: Partner A: Bear Complex 5x (95/65) Partner B: Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Partner A works through the Bear Complex while Partner B does Cindy.  Once Partner A Finishes the Complex, Partners Switch. Score = Rounds of...