(703) 266-0118 donnys@thenzone.com

September 22, 2017

Strength: SumoDeadlift EMOM 10 @ 80% Metcon: AMRAP 3 10 Deadlifts (185/135) 10 Ring Rows 2 Minute Rest AMRAP 3 8 Deadlifts (225/155) 8 Pull Ups 2 Minute Rest AMRAP 3 6 Deadlifts (275/175) 6 Chest to Bar Pull Ups Core/Accessory:  3 Sets: KB Pullovers x15 KB Shrugs...

September 21, 2017

Strength: Snatch EMOM 10 2 @ 75% Metcon: EMOM 10 150 Meter Row 10 Over Head Squats (95/65) 0-1 Odd Row 1-2 Even OHS Core/Accessory: 3 Sets: Barbell Upright Rows x12 Bottoms Up Single Arm KB Press x10 each...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

September 19, 2017

Strength: Back Squat 4×8 @ 70% Metcon: 4 Rounds for Time 400 Meter Run 20 Kettlebell Swings (53/35) 10 Toes to Bar Core/Accessory: 3 sets: Bulgarian Split Squats x10 each leg (use weight if needed) Plank Holds x 1 minute (L, M,...

September 18, 2017

Strength: Bench 1 RM Metcon: AMRAP 9 3 Ring Muscle Ups 21 Double Unders Scale = 1 Ring Pull Up & 1 Ring Dip Core/Accessory: 3 Sets: False Grip Ring Rows x8 Banded Tricep Pulldowns x15 each...

September 15, 2017

Strength: Squat 4×10 @68% Metcon: 3 Rounds for Time 10 Jumping Squats (75/55) 20 Wall Balls (20/14) 10 Bar Roll Outs Core/Accessory: 100x Straight Arm Lateral Pulldowns (Banded) 50x KB...