(703) 266-0118 donnys@thenzone.com

September 04, 2018

Strength: Back Squat 75% – 5 85% – 3 95% xAMRAP Metcon: AMRAP 12 6 HSPU 12 Front Squats (115/75) 24 Double Unders Core/Accessory: Banded Good Mornings 3×20 Weighted Plank Hold 3x...

August 29, 2018

No 5am Class tomorrow or Thursday! Strength: Clean Pull 5×3 (+5-10lbs from last week) Metcon: 5 Rounds for Time: 7 Deadlift (255/175) 14 Med Ball Sit-ups (20/14) 28...

August 27, 2018

*No 5am Class on Wednesday 8/29 or Thursday 8/30* Strength: Hang Power Snatch 6×3 Start at 55% of Snatch and Build Up Metcon: 3 Rounds: 30 Overhead Squats (95/65) 15 Burpees Over...