(703) 266-0118 donnys@thenzone.com

August 23, 2017

Strength: Front Squat Heavy Set of 8 Metcon: AMRAP 8 5 Clusters (115/75) 10 Bar Facing Burpees Core/Accessory: Accumulate 3:00 in Plank Hold 50x Banded Leg...

August 07, 2017

Strength: Front Squat 3×12 @ 70/75% Metcon: AMRAP 12 30 KB Swings 24/16 20 Goblet Squats 24/16 10 OH Squat (5 on each side) 24/16 Core/Accessory: 100...

August 03, 2017

Strength: Front Squat 3×12 @ 65% – 70% Metcon: 3 Rounds 12 Pistol Squats (6 each leg) 30 Russian Twists (Total) w/ Medicine Ball (20/14) 200m Run with Medicine Ball Core/Accessory: Upper Body Mobility...

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...

June 02, 2017

Strength: Front Squat Work up to Heavy Double Metcon: “Kelly” 5 Rounds Run 400 meters 30 Box Jumps (24/20) 30 Wall Balls (20/14) Core/Accessory: Alternating Tabada Plank & Hollow...