(703) 266-0118 donnys@thenzone.com

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...

May 16, 2017

Strength: Front Squat: Building Up to a Heavy Set of 3 5×3 Metcon: 3 Rounds 20 Weighted Step Ups (44/26) 20 Double Kettlebell Swings (44/26) 20 Goblet Squats (44/26) Mid Round Kettlebell Drop = 5 Burpee...

February 06, 2017

Strength Bent over Kettlebell Rows 4×6 Metcon 3 RFT 200 Meter Run 12 Kettlebell Swings (53#/35#) 24 Goblet Squats (53#/35#) *GO HARD AND DON’T STOP MOVING Core/Accessory 100 Abmat sit-ups for Time (log your scores on the...

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 27, 2017

Strength 20:00 Deadlift 5-5-5-5-5 *Add weight on each set, starting around 50% of 1RM. End with a heavy set of 5. Metcon 0-6:00 3 RFT 16 Box Jumps (24″/20″) 8 alternating KB Snatch (53/35) Then- ME Ring Dips 6:00-8:00 Rest 8:00-14:00 3 RFT 16 Wallballs 8...