(703) 266-0118 donnys@thenzone.com

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...

June 27, 2017

Strength: Chin-ups 3×10 False Grip Ring Rows 3×6 (:03 decent) Bent Arm Pullovers 3x Max Reps (goal is 15-20 reps) Metcon: 3 Rounds: 400m Run 8x Hang Clean (115/85) 20x Hand Release...

March 20, 2017

Strength Strict Press 3-3-3-3-3 Build to a Heavy Final Set of 3 *rest at least 90 seconds between sets Metcon 4 RFT 30 Double Unders 15 Hand Release Push-ups  5 Cleans (power or full) (225#/155#) Core/Accessory Tabata Hollow...

March 09, 2017

Strength Back Squat: 6-6-6-6 @70% Metcon 50 Hand Release Push-ups 50 Air Squats  50 Burpees (make sure you jump at top of every rep) Run 1 Lap around Building  Core/Accessory Mobilize! Find something that aches and get after it. Discuss your thoughts on what 17.3...

March 01, 2017

Strength EMOM 8:00 Power Clean + 1 Split Jerk Perform @70% of 1RM Power Clean Metcon AMRAP 4:00 5 Front Squat (135#/95#) 10 Hand Release Push-ups  Rest 2:00 AMRAP 4:00 5 Push Press (135#/95#) 10 Toes to Bar Rest 2:00 AMRAP 4:00 5 Power Snatch (135#/95#) 10 Burpees...

January 12, 2017

Strength Seated Shoulder Press 5-5-5-5-5 *Use Kettlebells and sit on a box. Keep feet planted on floor and tummy tucked down. MetCon 5 Rounds For Time 10 Hand Release Push-ups 10 Alternating Pistols (5 each side) 200 meter Run Core/Accessory 60 weighted Russian Twists...