(703) 266-0118 donnys@thenzone.com

September 18, 2017

Strength: Bench 1 RM Metcon: AMRAP 9 3 Ring Muscle Ups 21 Double Unders Scale = 1 Ring Pull Up & 1 Ring Dip Core/Accessory: 3 Sets: False Grip Ring Rows x8 Banded Tricep Pulldowns x15 each...

August 14, 2017

Strength: 3 Rounds 10-8-6 Wide Grip Chin Ups Pullups Metcon: “Annie” 50-40-30-20-10 Double Unders Sit Ups Core/Accessory: 3 Sets: Band Tears x15 Lat Smash (foam roller/ pvc...

July 28, 2017

Strength: Close Grip Bench 3 x 10 Metcon: AMRAP 8 3 Muscle Ups (Ring or Bar) 30 Double Unders 50 Abmat Situps Core/Accessory: 3 Sets: 8 Single Arm Bottoms Up KB Press Hollow Hold 30-40...

July 19, 2017

Strength: Deadlift 3×5-8 reps @75% Metcon: AMRAP 12: 8 Hang Power Snatch (95/65) 16 Jumping Lunges (8 per leg) 32 Double Unders Core/Accessory:...