(703) 266-0118 donnys@thenzone.com

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...

January 27, 2018

Metcon: ARAMP 20 With a Partner: Partner A: Bear Complex 5x (95/65) Partner B: Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Partner A works through the Bear Complex while Partner B does Cindy.  Once Partner A Finishes the Complex, Partners Switch. Score = Rounds of...

January 23, 2018

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 06, 2018

Teams of 2 Complete in order Angie for time 100 pull ups 100 push ups 100 sit ups 100 air squats Then… Karen for time 150 wall balls 20/14 10’/9′ Then… Grace 30 clean and jerks...

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)...

June 05, 2017

Strength: Push Press 1 Rep Max Metcon: “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: 3 sets: Fwd/Lat Raise x12 Med Ball Rotational Throws x10 each...

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...