(703) 266-0118 donnys@thenzone.com

June 15, 2018

Strength: Bench Press- 6×2@80% Metcon: 60 Total KB Step Ups (24/20)(53/35) 50 KB SDHP 40 American KB Swings 30 Russian Twists 20 Goblet Squats 10 Total KB C+J *Step ups: Switch arms every 10 on step ups. **Twists: Each Side is 1 ex: R-L-R-L=4 reps ***5 each arm...

June 06, 2018

Strength: Pause Bench Press 5×3 @ 75% (:02 Pause on chest) Metcon: AMRAP 7 10 Push Ups 20 American KB Swings (53/35) 30 Double Unders Core/Accessory: Banded TYI’s 3×8...

December 14, 2017

Strength: Bench Press 5×2 with 3 second pause on chest *Build to Heavy 2 starting at 65-70% Metcon: “Nicole” AMRAP 20 400 Meter Run Max Pull-Ups *Score is total of unbroken Pull-Ups completed in all rounds. Core/Accessory: KB/DB Hammer Curls 3xMax...

November 01, 2017

Strength: Bench Press 4×6 @ 75%-80% Metcon: 3 Rounds AMRAP 4 5 Pull Ups 10 Push Ups 15 Medball Chest Pass (20/14) Rest 2 Minutes *Aim to Increase Score Each Round Core/Accessory: 100x Banded Tricep Pulldowns (underhand grip; 50 each arm) 100x Russian Twists (50...

September 18, 2017

Strength: Bench 1 RM Metcon: AMRAP 9 3 Ring Muscle Ups 21 Double Unders Scale = 1 Ring Pull Up & 1 Ring Dip Core/Accessory: 3 Sets: False Grip Ring Rows x8 Banded Tricep Pulldowns x15 each...

August 10, 2017

Strength: Bench Press 5×5 @ 75% Metcon: 3 Rounds 7 Pendlay row (115/75) 14 Hang Cleans (115/75) 21 Burpees Over the Bar Core/Accessory: Banded Reverse...

August 04, 2017

Strength: Bench Press 15 Minutes to Find a Heavy Single Metcon: For Time: 30 Pull-ups 40 Wallball (20/14) 30 Ring Rows (Feet on bench/box) 20 Toes-to-Bar 30 Row Calories Core/Accessory: 3 Sets: 10 Banded Shoulder External Rotations (each Arm) Max Effort Support Hold...

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...