(703) 266-0118 donnys@thenzone.com

January 29, 2018

Strength: Deficit Deadlift (45/25) 10×2 65%-75% Metcon: 3 Rounds for Time 10 Deadlifts (185/155) 15 Kettlebell Swings (72/53) 20 Wall Ball Lunges (20/14) Core/Accessory: Ring Superman 3×10 Hallow Twists...

January 12, 2018

Strength: OH Squat – 3×8 Snatch Grip RDL – 3×6 Lateral Step-Ups  – 3×10 (each leg) Metcon: 12:00 EMOM (then 2 rounds after 12:00) Minute 1 – 6 wall walks Minute 2 – 25 KB Swings (53/35) Minute 3 – 30 Hand release...

January 03, 2018

Strength: 1RM Back Squat 15 Minutes Metcon: 24-18-12-6 KB Swings (53/35) Front Rack Lunges (115/85) Core/Accessory: Single Leg Banded Curls 3 x 20 each leg Side Plank 3 x Max effort each...

November 22, 2017

Strength: Every Minute On The Minute for 8 Minutes: Sumo Deadlifts x2@90% Then… Zercher Squats 4×10 (add 5-10lbs from last week) Metcon: AMRAP in 10 minutes: 10x KB Swings (70/53) 20x Goblet Squats (70/53) 30x Double Unders Core/Accessory: 100x Banded...

October 24, 2017

Strength: Strict Press 5×3 @90% of 5RM +5lbs Metcon: 10 Minute AMRAP BUY IN: 50 Kettlebell Swings (53/35) 5 Chest to Bar Pull Ups 10 Hand Stand Push Ups 100m Run Core/Accessory: 3 Sets: 12x Fwd/Lat Raise 12x Reverse...

October 17, 2017

Strength: 1 Hang Squat Clean + 1 Full Clean 6x (1+1)- building to heavy set Metcon: 4 Rounds 30 Double Unders 10 KBS (70/53) 200m Run Core/Accessory: 3 Sets Hollow Hold x40 seconds Single Leg KB Deadlift x12 each...

August 07, 2017

Strength: Front Squat 3×12 @ 70/75% Metcon: AMRAP 12 30 KB Swings 24/16 20 Goblet Squats 24/16 10 OH Squat (5 on each side) 24/16 Core/Accessory: 100...

July 27, 2017

Strength: Good Mornings 3 x 8 Metcon: 21-15-9 800 Meter Run Kettlebell Swings (53/35) Box Jumps (24/20) Core/Accessory: 3 Sets: 10 Single Leg Deadlift 12 Reverse...