(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...

February 13, 2018

Strength: Floor Press 5×5 (75% of previous max) (:03 coming down and explode up) Metcon: EMOM 6 Minute 1 – 15 Body Pulls Minute 2 – 20 MB Push-Ups (10 each arm) Minute 3 – 12 Burpees to Jumping pull-up *After 6:00, then two rounds for time...

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,...

February 05, 2018

Strength: Power Jerk 8:00 EMOM 8×2 (70% of previous max) Metcon: AMRAP 10 10 Cal Row 10 Burpee Over the Rower 10 Pikes on the rower Core / Accessory: KB Up Strict Press – 3×12 Hollow Hold Pulldowns –...

February 02, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 70% of your clean and progress as necessary Metcon: 12.1 AMRAP 7 Burpees *This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands...

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

January 22, 2018

Strength: 2 Hang Clean + 1 Full Clean Complex @ 80% EMOM 8 Metcon: 18.0 21-15-9 Dumbbell Snatches Burpees, Jumping Over the Dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell 5:00 Rest 18.0 Remix 21-15-9 Power Snatches Bar Over Burpees Men: 75lb Women: 55lbs Core /...

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 12, 2018

Strength: OH Squat – 3×8 Snatch Grip RDL – 3×6 Lateral Step-Ups  – 3×10 (each leg) Metcon: 12:00 EMOM (then 2 rounds after 12:00) Minute 1 – 6 wall walks Minute 2 – 25 KB Swings (53/35) Minute 3 – 30 Hand release...

January 10, 2018

Strength: EMOM 12 Minute 1: 20 Knees to chest Minute 2: 10 Hollow Rocks Minute 3: Side Plank Right Side Minute 4: Side Plank Left Side Repeat 3 times Metcon: AMRAP 3 10 Toes through Rings (bars allowed if space limitations) 10 Burpees 10 Box Jumps (24/20) Rest 1:30...