(703) 266-0118 donnys@thenzone.com

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)...

June 19, 2017

Strength: Deadlift 12×2 @ 70% EMOM Metcon: 21-15-9 Kettlebell Swings (53/35) Ring Rows Double Unders Core/Accessory: 3 Sets: Banded straight Arm Lat Pulldowns x12 40 second Superman...

May 25, 2017

Strength: EMOM 8 Clean Pull & Full Clean Metcon: EMOM 10 Odds: Max Reps Power Cleans (135/95) Evens: Max Reps Kettlebell Swings (24/16) *0:00 – 1:00 = Odd 1:00 – 2:00 = Even Etc. Core/Accessory: 50x Banded Leg Curls 50x KB Bicep Curls (each arm)- Butt...