(703) 266-0118 donnys@thenzone.com

April 23rd, 2018

Strength; Take 15:00 to work up to a heavy one rep of your Overhead Squat Metcon: 4 Rounds 10 Overhead Squats *Take 65% of what you got for overhead squat 20 KB Swings (70 / 53) 40 Double Unders Core / Accessory: Banded Facepull to Press – 3×10 Plank Tabata...

April 20th, 2018

Strength: 8:00 EMOM Snatch Shrug (1x) / Snatch Pull (1x) / Snatch (1x) *Start at 70% of your snatch, progress as necessary Metcon: For Time 1000m Row 5 Hang Snatches (95/65) 800m Row 10 Hang Snatches (95/65) 400m Row 15 Hang Snatches (95/65) 200m Row Core / Accessory:...

April 19, 2018

Strength / Skill: Ring Muscle-Up Transitions – 3×8 Hollow Holds – 3x MAX Feet Up Ring Rows – 3×10 (:02 Pause at the top) Metcon: 4 Rounds 16 Burpee to target 8 Hollow Rocks 4 Muscle Ups (Ring or Bar) *Muscle Up Scale is One Pull-up / One...

April 18, 2016

A couple days later, but tomorrow we will be doing a Hero Wod to remember the 32 students of Virginia Tech who lost their lives on April 16th, 2007 32 Hokies 7 rounds for time of: (2007, year of the shooting) 4 Squat Clean & Jerks (135/95#) (month) 16 Deadlifts...

April 17, 2018

Strength: Take 15 minutes to work up to a heavy 2 reps on Push Press Metcon: 10:00 AMRAP 10 Push-ups 10 Front Rack Lunges (95/65) (5 each leg) 10 Pendlay Rows (95/65) Core / Accessory: Banded Facepulls – 100 Total Reps Bench YTI’s – 3×8...

April 16, 2018

Strength / Skill: Snatch Grip Dead Lift – 5×5 (work sets) *Start at 75% of your dead lift) Metcon: Buy In: 500m Row 24-16-8 KB Overhead Squats (53/35) Toes to Bar Cash Out: 500m Row Core / Accessory: 100 Total Banded Leg Curls KB Shrugs –...

April 13, 2018

Strength: 6 Sets Snatch Balance 1x / Overhead Squat 1x *Start with 60% of your Snatch and progress on each set Metcon: 6 Rounds 200m Run 5 Ring Pull-Ups 10 Hand Release Push-ups 15 Air Squats Core / Accessory: 4 Way Ankle 3×10 (each way) Overhead Shrugs –...

April 12, 2018

Strength: Clean from the blocks 5×2 (85%) Metcon: 8:00 AMRAP 2 Box Jumps (24/20) 2 Dead Lifts (185/135) *Add two Reps each round *Score is total reps Core / Accessory: Rack Calf Raises – 3×12 Palms Up Band Tears – 100 Total...

April 11, 2018

Strength: 9:00 EMOM Minute 1 – 10 Dragon Flags Minute 2 – 20 KB Side Bends (1 Arm) Minute 3 – 20 KB Side Bends (Opposite Arm) Metcon: 5:00 AMRAP 10 KB Snatches (5 each arm) (53/35) 10 Ab Mat Sit-Ups 2:00 Rest 5:00 AMRAP 10 Single Arm KB Swings (5...

April 10, 2018

Strength / Skill: Stiff Leg Dead Lifts – 3×8 KB Lateral Lunge – 3×10 (each side) Single Leg Banded Leg Curls – 3×20 (each leg) Metcon: 4 Rounds 10 Wall Walks 15 Ring Dips 20 Sumo High Pull (115/95) Core / Accessorry: Single Leg Reverse...