(703) 266-0118 donnys@thenzone.com

February 15, 2018

Strength: Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts Guys – 45 or shin height Ladies – 25 or shin height Metcon: 4 Rounds 200m Run 20 KB Swings (53/35) 20 Pistols (10 each leg) Core / Accessory: Single Leg Reverse Hypers...

August 03, 2017

Strength: Front Squat 3×12 @ 65% – 70% Metcon: 3 Rounds 12 Pistol Squats (6 each leg) 30 Russian Twists (Total) w/ Medicine Ball (20/14) 200m Run with Medicine Ball Core/Accessory: Upper Body Mobility...

June 06, 2017

Strength: Box Squat 10×3 @ 70% Metcon: AMRAP 7: 2x Thrusters (95/65) 2x Burpees 4x Thrusters (95/65) 4x Burpees Continue adding two reps to each exercise each round Core/Accessory: 40x Pistols (20 each leg) 50x GHD...

March 27, 2017

Strength One Arm Dumbbell Rows 5-5-5-5-5 (each arm) *executed with one knee on a bench, flat back. MetCon 3 RFT Run 200 Meters 20 pull-ups 12 Alternating Pistols Core/Accessory 3×10 V-Ups 3×15 Hip Extensions (no...

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 20, 2017

MetCon 30 Minute EMOM 1.) 10 Clean & Jerks 135/95 2.) Rest 3.) 10 C2B 4.) 60 Double Unders 5.) Rest 6.) 10 DL 225/135 7.) Rest 8.) 10 Pistols 9.) 20/15 cal Row 10.) Rest repeat the series for (3) Rounds to reach the 30:00 mark. Core/Accessory Spend 10:00...

January 12, 2017

Strength Seated Shoulder Press 5-5-5-5-5 *Use Kettlebells and sit on a box. Keep feet planted on floor and tummy tucked down. MetCon 5 Rounds For Time 10 Hand Release Push-ups 10 Alternating Pistols (5 each side) 200 meter Run Core/Accessory 60 weighted Russian Twists...