(703) 266-0118 donnys@thenzone.com

January 18, 2018

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...

December 13, 2017

Strength: Front Squat 4×6 @75-80% Metcon: 4 Rounds 5 Full Cleans (185/125) 25 Abmat Sit Ups Core/Accessory: Banded Leg Extensions x50 Barbell Rollouts...

October 19, 2017

Strength: Front Squat 5×2 @ 90% of 5RM Metcon: 5 Rounds 10 Wall Balls (20/14) 15 Abmat Sit Ups 20 Lunges Total Core/Accessory: 3 Rounds: 12x Ring Push-ups 15x KB...

October 12, 2017

Strength: Auxiliary Lower Body Snatch Grip RDL 3×12 Partner Glute Ham Raises with Band 3×10 Bulgarian Split Squats 3×8 each leg Metcon: 12 Minute EMOM 0-1 minute: Pistols x10 1-2 minute: 12x Burpees to 6″ Target 2-3 minute: 30x Air Squats 3-4...

October 07, 2017

For Time with a Partner: 4 Rounds: 10x Power Cleans (115/75) 15x Shoulder to Overhead (115/75) 400m Run (Performed Together) 4 Rounds: 20x Ring Rows 25x Push-ups 400m Run (Performed Together) 4 Rounds: 30x Abmat Sit-ups 35x Air Squats 400m Run (Performed Together)...

August 14, 2017

Strength: 3 Rounds 10-8-6 Wide Grip Chin Ups Pullups Metcon: “Annie” 50-40-30-20-10 Double Unders Sit Ups Core/Accessory: 3 Sets: Band Tears x15 Lat Smash (foam roller/ pvc...

July 28, 2017

Strength: Close Grip Bench 3 x 10 Metcon: AMRAP 8 3 Muscle Ups (Ring or Bar) 30 Double Unders 50 Abmat Situps Core/Accessory: 3 Sets: 8 Single Arm Bottoms Up KB Press Hollow Hold 30-40...

July 18, 2017

Strength: Bench Press 15 minutes to Find Heavy Set of 5 Metcon: 3 Rounds 20 Push-Ups 30 Abmat Situps 400 Row Core/Accessory: Strict...