(703) 266-0118 donnys@thenzone.com

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:...