(703) 266-0118 donnys@thenzone.com

March 01, 2018

Strength: Hang High Pull X1 / Hang Power Clean X1 / Power Jerk X1 6 Sets (rest as needed) *Start at 80% of your clean and progress as necessary Metcon: 10:00 Even: 15/13 Cal Row Odd: 20 Wall Balls (20/14) Core / Accessory: Banded Wrist Rotations 3×10 (Each Arm)...

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...

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...

September 07, 2017

Strength: Snatch EMOM 10 3 at 65% Metcon: 5 Rounds for Time 10 Hang Power Cleans (115/75) 20 Burpee to Target Core/Accessory: 50x 1-arm Upright Rows 50x Lateral Med. Ball throws against wall (each...

April 28, 2017

Strength: Power Clean – Work up to a heavy Double Metcon: AMRAP 12 10 Hang Power Cleans 20 Burpees 40 Double Unders Core/Accessory: 3 x 10 Barbell Rollouts Flex Friday: Bicep Curls 3 x...