(703) 266-0118 donnys@thenzone.com

March 06, 2018

Strength: Seated Strict Press (On the ground) 4×8 (Work up to 8 reps, then 3 more work sets) Ring Chin-Ups – 4xMAX Metcon: 9:00 AMRAP 2 HSPU 4 Toes to Bar *Add two reps each round *Score is total reps Core / Accessory: KB Wind Mills – 3×10 (each...

August 30, 2017

Strength: Push Press 5×5 (add 10lbs from Last Week) Metcon: JT 21-15-9 HSPU Ring Dips Push Ups Core/Accessory: 100 Russian Twists 2:00 Hollow...

August 09, 2017

Strength: HSPU 10×2 Metcon: “Griff” Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards Core/Accessory: 3 Sets 12 Bar Skull Crushers Dead Bug for 30...

July 10, 2017

Strength: Deadlift 3×8-12 Add 10lbs from Last Time Metcon: AMRAP 7 10 Hang Clean and Jerk (135/95) 5 HSPU Core/Accessory: 3 Sets: Bottoms Up KB Overhead Hold (singe arm) x30 seconds 10x Single Arm Upright Rows (each...

July 07, 2017

Strength: HSPU 10×2 Metcon: 5 Rounds: 10 Chest To Bar Pull-ups 10 Hang Power Snatch (115/75) Core/Accessory: 3 Sets: 15 Banded Pull Aparts (above head) 12 Barbell Forward...

June 12, 2017

Strength: Deadlift 12×2 65% Emom Metcon: AMRAP 12 5 HSPU 10 Deadlifts (225/135) Core/Accessory: 3 Sets: 10x Ring Push-ups 15x Banded Pull Aparts...

May 23, 2017

Strength: Push Press 6×2 Work Up to a Heavy Double Metcon: 4 Rounds 5 Handstand Push Ups 10 Ring Dips 15 Push Ups Core/Accessory: 3 Sets: 30 second Support hold on rings 15x Banded Tricep Pulldown (each...

May 17, 2017

Strength: Strict Press 4×8 75-80% of 1 RM Metcon: AMRAP 15 3 Muscle Ups 6 Handstand Push Ups 9 Toe to Bar Core/Accessory: 3 sets 10 Fwd/Lateral Raises 30 Second KB Bottoms-Up Overhead...