(703) 266-0118 donnys@thenzone.com

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...