(703) 266-0118 donnys@thenzone.com

June 06, 2017

Strength: Box Squat 10×3 @ 70% Metcon: AMRAP 7: 2x Thrusters (95/65) 2x Burpees 4x Thrusters (95/65) 4x Burpees Continue adding two reps to each exercise each round Core/Accessory: 40x Pistols (20 each leg) 50x GHD...

January 30, 2017

Strength Bench Press 1-1-1-1-1 Work up to a Heavy Single  Warm up to your first single by performing a set of 6, 4, 3, 2, starting at or around 50% of your existing or assumed 1RM Metcon AMRAP 12 1 KB Swing (53/35) 1 Goblet Squat (53/35 2 KBS 2 GS 3 KBS 3 GS 4 KBS 4...

January 16, 2017

Strength Snatch Complex x5 Power Snatch Hang Squat Snatch Full Snatch rest 2:00 between sets and add weight as form allows.  MetCon “Jeremy” 21-15-9 for Time Overhead Squats (95/65) Burpees Core/Accessory 3×20 GHD sit-ups (scale to weighted abmat...