(703) 266-0118 donnys@thenzone.com

January 23, 2017

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

January 22, 2018

Strength: 2 Hang Clean + 1 Full Clean Complex @ 80% EMOM 8 Metcon: 18.0 21-15-9 reps for time of: Dumbbell snatches Burpees, jumping over the dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell 5:00 Rest 18.0 Remix 21-15-9 Power Snatches Bar Over Burpees Men: 75lb...

January 19, 2018

Strength: Deficit Dead Lifts Women: Stand on 25’s Men: Stand on 45’s 10×2 (60-70% of dead lift max) Metcon: 12:00 EMOM Odd: 15 Cal Row 12 DB Snatches (50/35) Even: 30 Double Unders 12 OH DB Squats (6 each side) Scale rep count as needed but stick with...

January 18, 2017

Strength: Kip Swings 3×8 Superman Holds 3xMax Ring Muscle Up Transitions 3×5-8 (Last Rep Ring Hold at the top xMAX) Metcon: AMRAP 3 5 Rope Climbs 15 Ring Dips 30 Abmat Sit-Ups Rest for 1:30 AMRAP 3 4 Rope Climbs 12 Ring Dips 24 Abmat Sit-Ups Rest for 1:30...

January 17, 2018

  Strength: 15 minute to find a one rep max on your clean Metcon: 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand...