(703) 266-0118 donnys@thenzone.com

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...