(703) 266-0118 donnys@thenzone.com

July 07, 2017

Strength: HSPU 10×2 Metcon: 5 Rounds: 10 Chest To Bar Pull-ups 10 Hang Power Snatch (115/75) Core/Accessory: 3 Sets: 15 Banded Pull Aparts (above head) 12 Barbell Forward...

May 31, 2017

Strength: Deadlift 1 Rep Max Metcon: AMRAP 8 5 Chest to Bar Pull Ups 10 Air Squats 20 Ab Mat Sit Ups Core/Accessory: Accumulate 2 minutes in GHD Back Extension Hold 60x Reverse Lunges (30 each leg)- Add weight as...

February 27, 2017

Strength Alternating Back Rack Reverse Lunges 8-8-8 *perform around 25-30% of your 1RM Back Squat Metcon AMRAP 8:00 5 Clusters (135/95) 10 Chest to Bar Pull-ups Core/Accessory 3×20 GHD...