(703) 266-0118 donnys@thenzone.com

February 14, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 75% of your clean and progress as necessary Metcon: 13.4 AMRAP 7 3 Clean and Jerk (135/95) 3 Toes-to-bar 6 Clean and Jerk (135/95) 6 Toes-to-bar 9 Clean and Jerk (135/95) 9 Toes-to-bar 12 Clean and Jerk...

February 02, 2018

Strength: EMOM 10 Hang High Pull x1 / Hang Clean x1 *Start at 70% of your clean and progress as necessary Metcon: 12.1 AMRAP 7 Burpees *This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands...

January 22, 2018

Strength: 2 Hang Clean + 1 Full Clean Complex @ 80% EMOM 8 Metcon: 18.0 21-15-9 Dumbbell Snatches Burpees, Jumping Over the Dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell 5:00 Rest 18.0 Remix 21-15-9 Power Snatches Bar Over Burpees Men: 75lb Women: 55lbs Core /...

January 08, 2018

Strength: EMOM 10 2 Hang Clean +  1 Full Clean Complex @ 75% of Clean * All Cleans should be to full depth* MetCon: 5 Rounds 5 Deadlift (185/135) 10 Hang Power Clean (185/135) 20 Double Unders Core/Accessory: Stretch/Lax Ball Forearms and...

August 10, 2017

Strength: Bench Press 5×5 @ 75% Metcon: 3 Rounds 7 Pendlay row (115/75) 14 Hang Cleans (115/75) 21 Burpees Over the Bar Core/Accessory: Banded Reverse...

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...

June 09, 2017

Strength: Full Clean, Hang Clean, Jerk Work up to a Heavy Set Metcon: 4 Rounds: 5 Kettlebell Snatches (L) (53/35) 10 Kettlebell Over Head Lunge (L) (53/35) 5 Kettlebell Snatches (R) (53/35) 10 Kettlebell Over Head Lunge (R) (53/35) 15 Abmat Sit Ups Core/Accessory: 3...