(703) 266-0118 donnys@thenzone.com

June 06, 2018

Strength: Pause Bench Press 5×3 @ 75% (:02 Pause on chest) Metcon: AMRAP 7 10 Push Ups 20 American KB Swings (53/35) 30 Double Unders Core/Accessory: Banded TYI’s 3×8...

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...

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...

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...