(703) 266-0118 donnys@thenzone.com

March 05, 2018

Strength: 15 Minutes 1MAX Box Squat Metcon: Cash In: 50 Double Unders 4 Rounds 20 Box Jumps 10 Sumo High Pull (115/85) Cash Out: 50 Double Unders Core / Accessory: Tabata SIde Plank (4 Each Side) Reverse Hypers –...

February 08, 2018

Strength: EMOM 8 Power Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 75% of your Snatch and progress as necessary Metcon: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15...

January 31, 2018

Strength / Skill: Work up to MAX Height Seated Box Jump Metcon: 500m Row: Buy In 21-15-9 Box Jumps (24/20) Squat Cleans (135/95) 500m Row:  Cash Out Core / Accessory: 4 Way Band Stretch Seated Calf Raise: 3×20 (plates on...

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...

January 10, 2018

Strength: EMOM 12 Minute 1: 20 Knees to chest Minute 2: 10 Hollow Rocks Minute 3: Side Plank Right Side Minute 4: Side Plank Left Side Repeat 3 times Metcon: AMRAP 3 10 Toes through Rings (bars allowed if space limitations) 10 Burpees 10 Box Jumps (24/20) Rest 1:30...

January 05, 2018

Strength: 8 Sets: Power Snatch + Hang Power Snatch Complet (75% of Snatch Max) Super Set with Seated Box Jump x 2 – Choose a height that is challenging but that you hit 100% of the time. Rest 45 seconds after Jump before Moving onto Next Set MetCon: CrossFit...

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...

November 10, 2017

Strength: 3 Rounds L Sit Holds 3x Max Effort Deficit HSPU (45/25) 3x Max Effort Ring Pull Ups 3x Max Effort Metcon: For Time With a Partner: 1000 M Row Partner A 50 Wall Balls (20/14) Partner B 500 M Row Partner A 30 Box Jumps (24/20) Partner B 250 M Row Partner A 50...

October 10, 2017

Strength: Hang Snatch + Full Snatch 6 Sets (1+1) @75% Super Set with 2 Seated Box Jumps *Rest 45-50 seconds between sets Metcon: AMRAP in 9 minutes 1 Power Clean (135/95) 2 Box Jumps (24/20) 2 Power Cleans 4 Box Jumps 3 Power Cleans 6 Box Jumps Increasing by 1 Power...