(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 20, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 70% of back squat and progress as necessary Metcon: 3 Rounds 1 Lap 20 AB Mat Sit-Ups 30 KB Swings (53/35) Core / Accessory: Back Extensions 3×12 Rack Calf Raises...

Febraury 06, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 65% of back squat and progress as necessary Metcon: 3 Rounds 10 KB Swings One Arm (53/35) 10 KB Snatches One Arm 10 KB One Arm Rows *Repeat Opposite Side *If you drop the KB...

January 25, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 60% of back squat and progress as necessary Metcon: 3 Rounds 250m Row 10 Sumo High Pull (115/85) 10 Front Rack KB Lunge (53/35) (5 each leg) Core/Accessory: Foam Roll...

June 22, 2017

Strength: Box Squat 12×2 70% EMOM Metcon: 3 Rounds 20 Walking Overhead Lunges (45/25) 20 Russian Twists (45/25) 20 Burpees to Plate (45/25) Core/Accessory: 3 Sets: 10x Lateral Lunges (each leg) 15x GHD...

June 16, 2017

Strength: Box Squat 12×2 65% Metcon: “Jackie” 1000 Meter Row 50 Thrusters (45/45) 30 Pull Ups Core/Accessory: 10x Bulgarian Split Squats (each leg) 12x Barbel Bicep...

June 06, 2017

Strength: Box Squat 10×3 @ 70% Metcon: AMRAP 7: 2x Thrusters (95/65) 2x Burpees 4x Thrusters (95/65) 4x Burpees Continue adding two reps to each exercise each round Core/Accessory: 40x Pistols (20 each leg) 50x GHD...