(703) 266-0118 donnys@thenzone.com

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...