(703) 266-0118 donnys@thenzone.com

February 22, 2018

Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...

February 08, 2018

Strength: EMOM 8 Power Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 75% of your Snatch and progress as necessary Metcon: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15...

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...

December 12, 2017

Strength: Snatch + Hang Snatch 15 minutes to build to a Heavy 2+1 Metcon: AMRAP in 12 minutes: 7 Power Snatch (95/65) 14 Overhead Squat (95/65) 21 Bar Over...

October 31, 2017

Strength: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 6 Sets w/ Increasing Weights Metcon: 3 Rounds 10 Clean and Jerks (135/95) 20 Wall Balls (20/14) Cores/Accessory: 3 Sets: 12x Banded Upright Rows (band positioned under feet) 10x Pistol...

August 28, 2017

Strength: Over Head Squats 3×5 Work up to a Heavy 5 Metcon: “Clean Karen” 15 Rounds 10 Wall Balls (20/14) 1 Clean (225/155) Core/Accessory:...

August 15, 2017

Strength: Overhead Squat 3×8 Metcon: In 20 Minutes 30 Power Snatch (75/55) 30 Power Snatch (115/75) 30 Power Snatch (135/95) 30 Power Snatch (185/115) Core/Accessory: 3 Sets: Banded Good Mornings x12 Hollow Hold x30...

August 11, 2017

Strength: Snatch Balance Hold 3 Seconds at Bottom 5×3 Metcon: 3 Rounds: 1 Minute at Each Station Behind the Neck Snatch PP 95/65 OHS T2B Wall Balls Rest Core/Accessory: Shoulder...

July 12, 2017

Strength: Full Snatch High Hang 3×5 Metcon: 5 Rounds 8 OHS (95/65) 10 Snatch Push Press (95/65) 200 Meters Farmer Carry (55/35) Core/Accessory: Banded Good Mornings x50 GHD Hip Extensions...

June 13, 2017

Strength: Hang Pull + Hang Snatch 1+1 @70/75% Emom 10 Metcon: 4 Rounds 10 Power Snatch (95/65) 15 Over Head Squat (95/65) 200 Meter Run Core/Accessory: 50x Banded Good Mornings 50x Hanging Leg...