(703) 266-0118 donnys@thenzone.com

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...

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...

May 03, 2017

Strength: Snatch Pause 1 Inch off Ground Work up to a Heavy Single Metcon: 5 Rounds 5 Power Snatches 95/65 10 Push Presses 95/65 15 Toes to Bar Core/Accessory: Tabata Plank...

March 30, 2017

Skill Work 15:00 +\- Ring Dips *work on basic strength and/form. Keep arms pinned to your sides, trying to put hands in pockets on extension. Work on not swimming into back flexion during extension. No big sets here. We’re not trying to tax the triceps, but...