(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...

June 14, 2018

Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x...

June 13, 2018

Strength: Pendlay Rows- 4×6 Strict Chin-ups- 3×8 Romanian Deadlifts 3×8 Metcon: AMRAP 10 10 Ring Dips 15/12 Calorie Row Core/Accessory:  KB Reverse Flys 3×20 Banded KB Flys 3x...

June 12, 2018

Strength: Hang Power Cleans- 8×2- Start at 65% of Power Clean and Build Up Metcon: “THE CHIEF” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: KB Upright Rows 3×20...

June 08, 2018

Strength: Bent Over Rows (Barbell)- 4×8 Strict Pull-Ups- 3x Max Good Mornings 3×10 Metcon: EMOM for 12 Minutes Minute 1- Max Rep Unbroken Hang Power Snatch (95/65) Minute 2- Max Rep Unbroken Handstand Push Ups Minite 3- Max Rep Unbroken Toe To Bars Repeat...