(703) 266-0118 donnys@thenzone.com

April 19, 2017

Strength: 20 Jumping Pull Ups 20 Negative Pull Ups 2 Max Effort Flexed Arm Hangs Metcon: 2 RFT of: 400 meter Run 15 Squat Snatch (115/75) 30 Burpees Over the Bar RX+ is (135#/95#) Stimulus remains at steady intensity around 13:00-16:00 Core/Accessory: 100 Band...

April 14, 2017

Strength: -15 Jumping Pull Ups -15 Negative Pull Ups -2 Max Effort Flexed Arm Hangs Metcon: 4 RFT 20 Wallballs (20#/14#) (10’/9′) 200 meter Run WITH your Medicine Ball Core/Accessory: 100 Banded Good...

April 10, 2017

Strenght: 45 Negatives Pull Ups (broken up as needed) 3 Max Effort Flexed Arm Hang 20 Inverted Rows Metcon 3 RFT 200 Meter Run 7 C&J (155/105) Core/Accessory Mobilize- Lacrosse Ball on...

April 06, 2017

Strength: 30 Negative Pull-ups 3 x Max Effort Dead Hang from Pull-up Bar Metcon 0:00-4:00 Set heaviest Clean possible (squat, power,split, anyhow) Then: AMARP 4:00-10:00 of; 15 Box Jumps (24″/20″) 10 Ring Dips Then:10:00-14:00 Set heaviest Clean possible...