(703) 266-0118 donnys@thenzone.com

June 14, 2018

Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x...

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 22, 2018

Strength: 2 Hang Clean + 1 Full Clean Complex @ 80% EMOM 8 Metcon: 18.0 21-15-9 Dumbbell Snatches Burpees, Jumping Over the Dumbbell Men: 50-lb. dumbbell Women: 35-lb. dumbbell 5:00 Rest 18.0 Remix 21-15-9 Power Snatches Bar Over Burpees Men: 75lb Women: 55lbs Core /...

January 05, 2018

Strength: 8 Sets: Power Snatch + Hang Power Snatch Complet (75% of Snatch Max) Super Set with Seated Box Jump x 2 – Choose a height that is challenging but that you hit 100% of the time. Rest 45 seconds after Jump before Moving onto Next Set MetCon: CrossFit...

December 29, 2017

Strength: OH Squats – 3×10 RDL – 3×6 Double KB Swing – 3×12 Metcon: 14.1 – 10:00 AMRAP 30 Double Unders 15 Power Snatches (75/55) Core/Accessory: Band Stretch for Shoulders and...

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...

November 17, 2017

Strength: Clean and jerk Emom 10×2 @75% Not touch and go Metcon: For Time: Annie and Isabel 50-40-30-20-10 Double unders and Ab Mat Situps 30 Power Snatches (135/95) Core/Accessory:...

November 06, 2017

Strength: Full Clean and Jerk 15 Minutes to find a 1RM Metcon: “Randy” 75 Power Snatches (75/55) Core/Accessory: 3 Sets: 10x Fwd/Lat Raises 20x Band...

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...