(703) 266-0118 donnys@thenzone.com

July 12, 2017

Strength: Full Snatch High Hang 3×5 Metcon: 5 Rounds 8 OHS (95/65) 10 Snatch Push Press (95/65) 200 Meters Farmer Carry (55/35) Core/Accessory: Banded Good Mornings x50 GHD Hip Extensions...

June 07, 2017

Auxiliary Work: 3×12 Bar Shrugs 3×10 Kettlebell Rows 3×8 Strict Pull Ups Metcon: AMRAP 20 Partner 1: 200 Meter 1 Arm Farmers Carry Partner 2: 5 Pull Ups 10 Box Jumps (24/20) 15 Medicine Ball Slams (20/14) *Once Partner 1 comes back, Pick up where...

February 20, 2017

Strength Front Squat 8-8-8-8 @55% *control the on the descent, explode out of the bottom Metcon 3 RFT Run 400 meter KB Farmers Carry 200 meter (53’s/35’s) Core/Accessory Turkish Get-Ups 4×6 (3 each side per...