(703) 266-0118 donnys@thenzone.com

June 06, 2018

Strength: Pause Bench Press 5×3 @ 75% (:02 Pause on chest) Metcon: AMRAP 7 10 Push Ups 20 American KB Swings (53/35) 30 Double Unders Core/Accessory: Banded TYI’s 3×8...

March 05, 2018

Strength: 15 Minutes 1MAX Box Squat Metcon: Cash In: 50 Double Unders 4 Rounds 20 Box Jumps 10 Sumo High Pull (115/85) Cash Out: 50 Double Unders Core / Accessory: Tabata SIde Plank (4 Each Side) Reverse Hypers –...

February 26, 2018

Strength: Floor Press 5×5 (80% of max) (:03 coming down and explode up) Metcon: AMRAP 10 10 Chest to Bar 30 Double Unders Core / Accessory: MAX Ring Hold 3x Banded Tricep Pushdown 125 Total...

February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

February 09, 2018

Strength: EMOM 12 Minute 1: 15 Toes to Bar Minute 2: Alternating Superman (Opposite Arm/Opposite Leg) 20 Reps Minute 3: MAX Hollow Hold Minute 4: Seated Medicine Ball Good Mornings 20 Reps x3 Metcon: Annie 50-40-30-20-10 Double-unders Sit-ups Compare to August 14th,...

January 19, 2018

Strength: Deficit Dead Lifts Women: Stand on 25’s Men: Stand on 45’s 10×2 (60-70% of dead lift max) Metcon: 12:00 EMOM Odd: 15 Cal Row 12 DB Snatches (50/35) Even: 30 Double Unders 12 OH DB Squats (6 each side) Scale rep count as needed but stick with...

January 08, 2018

Strength: EMOM 10 2 Hang Clean +  1 Full Clean Complex @ 75% of Clean * All Cleans should be to full depth* MetCon: 5 Rounds 5 Deadlift (185/135) 10 Hang Power Clean (185/135) 20 Double Unders Core/Accessory: Stretch/Lax Ball Forearms and...

December 29, 2017

Strength: OH Squats – 3×10 RDL – 3×6 Double KB Swing – 3×12 Metcon: 14.1 – 10:00 AMRAP 30 Double Unders 15 Power Snatches (75/55) Core/Accessory: Band Stretch for Shoulders and...

December 21, 2017

REMINDER! Tomorrow evening is our Holiday/Anniversary Party at Solace starting at 6pm. We are having food catered (please bring $5) and will be holding a raffle! Don’t miss out and come celebrate a year of blood sweat and tears with your Hydraulic Family. Kids...