(703) 266-0118 donnys@thenzone.com

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...