(703) 266-0118 donnys@thenzone.com

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...

June 09, 2017

Strength: Full Clean, Hang Clean, Jerk Work up to a Heavy Set Metcon: 4 Rounds: 5 Kettlebell Snatches (L) (53/35) 10 Kettlebell Over Head Lunge (L) (53/35) 5 Kettlebell Snatches (R) (53/35) 10 Kettlebell Over Head Lunge (R) (53/35) 15 Abmat Sit Ups Core/Accessory: 3...

May 31, 2017

Strength: Deadlift 1 Rep Max Metcon: AMRAP 8 5 Chest to Bar Pull Ups 10 Air Squats 20 Ab Mat Sit Ups Core/Accessory: Accumulate 2 minutes in GHD Back Extension Hold 60x Reverse Lunges (30 each leg)- Add weight as...