(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...

August 10, 2017

Strength: Bench Press 5×5 @ 75% Metcon: 3 Rounds 7 Pendlay row (115/75) 14 Hang Cleans (115/75) 21 Burpees Over the Bar Core/Accessory: Banded Reverse...

April 04, 2017

Skill Work “Test Day” 5:00 to set max UB set of Push-ups  Then: 3 sets at 40% of that max effort (So if you got 10, you’d do 3 sets of 4 reps) Metcon 12-9-6-3 of: Power Clean (135#/95#) Push Jerk (135#/95#) Burpees over the Bar Core/Accessory 3 x 10 Banded Face...

March 01, 2017

Strength EMOM 8:00 Power Clean + 1 Split Jerk Perform @70% of 1RM Power Clean Metcon AMRAP 4:00 5 Front Squat (135#/95#) 10 Hand Release Push-ups  Rest 2:00 AMRAP 4:00 5 Push Press (135#/95#) 10 Toes to Bar Rest 2:00 AMRAP 4:00 5 Power Snatch (135#/95#) 10 Burpees...