(703) 266-0118 donnys@thenzone.com

February 14, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 75% of your clean and progress as necessary Metcon: 13.4 AMRAP 7 3 Clean and Jerk (135/95) 3 Toes-to-bar 6 Clean and Jerk (135/95) 6 Toes-to-bar 9 Clean and Jerk (135/95) 9 Toes-to-bar 12 Clean and Jerk...

January 06, 2018

Teams of 2 Complete in order Angie for time 100 pull ups 100 push ups 100 sit ups 100 air squats Then… Karen for time 150 wall balls 20/14 10’/9′ Then… Grace 30 clean and jerks...

November 28, 2017

Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory:...

November 17, 2017

Strength: Clean and jerk Emom 10×2 @75% Not touch and go Metcon: For Time: Annie and Isabel 50-40-30-20-10 Double unders and Ab Mat Situps 30 Power Snatches (135/95) Core/Accessory:...

November 06, 2017

Strength: Full Clean and Jerk 15 Minutes to find a 1RM Metcon: “Randy” 75 Power Snatches (75/55) Core/Accessory: 3 Sets: 10x Fwd/Lat Raises 20x Band...

October 31, 2017

Strength: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 6 Sets w/ Increasing Weights Metcon: 3 Rounds 10 Clean and Jerks (135/95) 20 Wall Balls (20/14) Cores/Accessory: 3 Sets: 12x Banded Upright Rows (band positioned under feet) 10x Pistol...

October 03, 2017

Strength: Snatches 6 Sets of 1 Hang + 1 Full Super Set with: Depth Jumps 6×3 Metcon: AMRAP 8 5 Clean & Jerks (165/105) 200 Meter Run Core/Accessory: 3 Sets: Banded Leg Curls x20 Lateral Raises...

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...