(703) 266-0118 donnys@thenzone.com

February 27, 2018

Strength: 15 Minutes 1RM Block Clean (Bar should be right below the knee) Metcon: 3 Rounds 10 Front Squats (135/95) 15 KB Swings (53/35) 20 Step-Ups (30/24) (Alternating 10 Each Leg) Core / Accessory: Straight Bar Cuban Press – 3×15 Band Pull Throughs...

February 20, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 70% of back squat and progress as necessary Metcon: 3 Rounds 1 Lap 20 AB Mat Sit-Ups 30 KB Swings (53/35) Core / Accessory: Back Extensions 3×12 Rack Calf Raises...

February 15, 2018

Strength: Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts Guys – 45 or shin height Ladies – 25 or shin height Metcon: 4 Rounds 200m Run 20 KB Swings (53/35) 20 Pistols (10 each leg) Core / Accessory: Single Leg Reverse Hypers...

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...

December 05, 2017

Strength: Back Squat 3×5.5.5 @70% Metcon: 7 AMRAP 8 KB Swings (53/35) 16 Goblet Squats (53/35) Core/Accessory: 50 Banded Leg Curls 50 Banded Hip Abductors (Each...

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...

September 19, 2017

Strength: Back Squat 4×8 @ 70% Metcon: 4 Rounds for Time 400 Meter Run 20 Kettlebell Swings (53/35) 10 Toes to Bar Core/Accessory: 3 sets: Bulgarian Split Squats x10 each leg (use weight if needed) Plank Holds x 1 minute (L, M,...

September 01, 2017

REMINDER:  Normal Classes are Cancelled for Monday (Labor Day) Instead Open Gym will be held from 9am – 11am & 1pm – 3pm Strength: Snatch Deadlift 5×5 Work up to a Heavy 5 Metcon: 3 Rounds 28 Kettlebell Swings (53/35) 14 Weighted Step Ups (53/35)...