(703) 266-0118 donnys@thenzone.com

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...