(703) 266-0118 donnys@thenzone.com

January 16, 2018

Strength: Bent-over Row 3×10 Incline KB Bent-Arm Pullover 3×12 Chin-Ups 3×6 (:02 pause at the top) Metcon: 4 Rounds 12 Pendlay Rows (115/85) 12 Bar Over Burpees 12 Toes to Bar Core / Accessory: Hollow Hold – 3xMAX Foam Roll Upper Back and Lats in...

October 11, 2017

Strength: Strict Press 15 minutes to Find Heavy set of 5 Metcon: 5 Rounds: 8 One Arm KB Press *Each Arm* (35/16) 12 Pendlay Rows (135/95) Row 250 Meters Core/Accessory: 3 Sets: 10x One Arm KB Bench Press each arm 20x Banded Straight Arm Lateral...

August 10, 2017

Strength: Bench Press 5×5 @ 75% Metcon: 3 Rounds 7 Pendlay row (115/75) 14 Hang Cleans (115/75) 21 Burpees Over the Bar Core/Accessory: Banded Reverse...

February 14, 2017

Strength Pendlay Row 8-8-8-8 (light weight and controlled) Metcon “Optimus Prime” AMRAP 7:00 Wallballs (20#/14#) (10’/9′) 5 Deadlifts (225/155) at the top of each minute *score is total Wallball shots completed. Core/Accessory 100 Seated Banded...

February 03, 2017

Strength/Skill Pistols- Spend 15:00 working on pistols. I haven’t seen a single “perfect” pistol performed yet (myself included), so everyone please hone their skills a bit today. If you have Rx’d pistols, work on landing a few perfect reps....

January 03, 2017

Strength Pendlay Rows 6-6-6-6 *go heavier than last time  MetCon WORKOUT 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: Clean and Jerk (135/95), 3 reps 3 Toes-to-bar Clean and Jerk, 6 reps 6 Toes-to-bar Clean and Jerk, 9 reps 9...