(703) 266-0118 donnys@thenzone.com

February 22, 2018

Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...

October 18, 2017

Strength: Gymnastics Strict Pull Ups 3 x Max Reps Hand Stand Holds 3 x Max Effort False Grip Ring Rows 3 x 8 Metcon: EMOM 10 minutes 10 Pull Ups- Even 15 Box Jumps (24/20)- Odd Then… Minute 10-11: Max Rep Pull-ups Minute 11-12: Max Rep Box Jumps *Score = 2...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

July 29, 2017

Fight Gone Bad 3 Rounds Wall Balls Sumo Deadlift High-Pull Box Jumps Push Press Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...

July 27, 2017

Strength: Good Mornings 3 x 8 Metcon: 21-15-9 800 Meter Run Kettlebell Swings (53/35) Box Jumps (24/20) Core/Accessory: 3 Sets: 10 Single Leg Deadlift 12 Reverse...

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...

June 21, 2017

Strength: 1 Rep Max Bench Metcon: AMRAP 10 10 Ring Muscle Up to Ring Dips 20 Toe to Bar 30 Box Jumps (24/20) Core/Accessory: 12x Fwd/Lateral Raise 10x KB...

June 15, 2017

he ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the...