(703) 266-0118 donnys@thenzone.com

August 18, 2017

Strength: Clean & Jerk Work up to a Heavy Single Metcon: 10 Thrusters (135/95) 20 Deadlifts (135/95) 30 KB Swings (24/16) 40 Burpees Box Jumps (24/20) 50 Step Ups (24/20) 60 Pushups 70 Air Sqauts 80 Calorie Row 90 MT Climbers 100...

July 26, 2017

Strength: Snatch Pull, Hang, Full 5 x 1 Metcon: Grace 30 Clean & Jerk (135/95) Core/Accessory: 100 Banded Rotational Twists (50 each leg) 50 DB Split Squats (25 each...

March 22, 2017

Strength EMOM 8:00 1 Power Clean + 3 Push Jerk @65% of 1RM Push Jerk Metcon 3 RFT Row 500 meters 12 Clean & Jerk (115#/75#) 40′ Handstand Walk (20′ out and 20′ back) *scale for HS walks will be Kick-ups onto wall or Wall Walks. *15 Kick-ups or 7...