(703) 266-0118 donnys@thenzone.com

April 21, 2017

Strength: EMOM 7:00 2 Hang Power Snatch + 2 OHS *select a weight you can move well and stick with it Metcon 27-21-15-9: Power Snatch (95/65) Wall balls (20/14) Cal Row *20:00 time cap *Rx+ is (125#/85#) Core/Accessory: 4 x 50 meter Overhead Walk with Weighted barbell...

April 11, 2017

Strength: EMOM 7 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS *perform with same weight throughout, between 60-70% of 1RM Snatch Metcon: Run 1 Lap around Building Then: 20-10-5 of: Burpee Box Jump Overs (24″/20″) OHS (95/65) Then: Run 1 Lap around Building...

March 21, 2017

Strength Bent Over Barbell Row: 8-8-8 *pick a manageable weight and stick with it for all sets. Metcon For Time: Run 2 Laps around the Building Then 3 Rounds 10 Pull-ups 5 Front Squat (135#/95#) Then Run 1 Lap around the Building Then 3 Rounds 25 Abmat Sit-ups 5 OHS...

March 08, 2017

Strength Overhead Squat: 5-5-5 @60% Metcon For Time Run 1 Lap around the Building  10 Squat Snatch (95#/55#) Run 400 Meters 10 Squat Snatch (115#/75#) Run 200 Meters  10 Squat Snatch (135#/95#) *If you catch the Snatch high, set your feet and perform an overhead Squat...

March 02, 2017

Strength Overhead Squat 5-5-5 Perform @50% of 1RM Metcon For Time- 5 Rope Climbs  25 KB Swings (70#/53#) 50 Box Jumps (24″/20″) 75 Double Unders Core/Accessory Mobilize! Prepare for the unknown and unknowable of...

February 09, 2017

Strength Romanian Deadlift 6×6 at 50% of 1RM Deadlift Metcon 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95#/65#) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar...

January 16, 2017

Strength Snatch Complex x5 Power Snatch Hang Squat Snatch Full Snatch rest 2:00 between sets and add weight as form allows.  MetCon “Jeremy” 21-15-9 for Time Overhead Squats (95/65) Burpees Core/Accessory 3×20 GHD sit-ups (scale to weighted abmat...