(703) 266-0118 donnys@thenzone.com

February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

January 03, 2018

Strength: 1RM Back Squat 15 Minutes Metcon: 24-18-12-6 KB Swings (53/35) Front Rack Lunges (115/85) Core/Accessory: Single Leg Banded Curls 3 x 20 each leg Side Plank 3 x Max effort each...

December 05, 2017

Strength: Back Squat 3×5.5.5 @70% Metcon: 7 AMRAP 8 KB Swings (53/35) 16 Goblet Squats (53/35) Core/Accessory: 50 Banded Leg Curls 50 Banded Hip Abductors (Each...

November 02, 2017

Strength: Back Squat 5×3 Build to a Heavy 3 Starting @ 70% Metcon: 200 M Run 3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65) 400 M Run 3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65) 200 M Run Core/Accessory: 3 Sets: 15x Banded Leg...

October 05, 2017

Strength: Front Squat 4×5 @ 80% Metcon: 3 Rounds 10 Front Rack Lunges (115/75) 15 Push Press (115/75) 20 Back Squat (115/75) *1 Bar for All Movements Core/Accessory: Tabata Wall Sits (use weight if...

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,...

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each...