(703) 266-0118 donnys@thenzone.com

June 08, 2018

Strength: Bent Over Rows (Barbell)- 4×8 Strict Pull-Ups- 3x Max Good Mornings 3×10 Metcon: EMOM for 12 Minutes Minute 1- Max Rep Unbroken Hang Power Snatch (95/65) Minute 2- Max Rep Unbroken Handstand Push Ups Minite 3- Max Rep Unbroken Toe To Bars Repeat...

February 01, 2018

Strength: Kip Swing – 3×6 Hollow jump to support (off the ground or a box) 3×5 (:03 hold at the top) Bar Body Pulls – 3×8 (:02 pause at top) Metcon: EMOM 9:00 Minute 1 – Ring Rows x20 Minute 2 – Overhead KB Squat x20 (10 each...

January 17, 2018

  Strength: 15 minute to find a one rep max on your clean Metcon: 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand...

December 27, 2017

Strength: Shoulder Press 10×2 @ 75% EMOM Metcon: 3 Rounds 12 Chest to Bar Pull Ups 6 HSPUs 100 Meter Single Arm Farmers Carry (53/35) *Switch Arm at 50 Meteres Core/Accessory: KB Shrugs 3×15 KB Up Shoulder Press...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...

November 16, 2017

Strength: 3 Rounds 10 HSPU Deficit Negatives (45/25) 10 Ring Pull-ups 10 Dive Bombers Metcon: AMRAP 15 10 HSPU 20 Wall Balls (20/14) 30 Ring Push ups Core/Accessory:...