(703) 266-0118 donnys@thenzone.com

February 21, 2018

Strength: KB Strict Press – 3×10 Incline KB Row – 3×10 (:02 pause at top) 1 Arm KB Shrug – 3×12 (:02 Metcon: 10:00 AMRAP 100m Overhead KB Carry (35/18) (50m 1 Arm then Switch coming back) 5 Wall Walks 10 Pull-ups Core / Accessory:...

February 16, 2018

Strength / Skill: Kip Swing – 3×5 Hollow jump to support (Lower the box closer to the ground) 3×4 (:03 hold at the top) False Grip Banded Ring Pulls – 3×15 (pause for :02) Metcon: Every 1:30 for 9:00 10 Cal Row 10 Hollow Rocks Remaining Time...

January 27, 2018

Metcon: ARAMP 20 With a Partner: Partner A: Bear Complex 5x (95/65) Partner B: Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats Partner A works through the Bear Complex while Partner B does Cindy.  Once Partner A Finishes the Complex, Partners Switch. Score = Rounds of...

January 06, 2018

Teams of 2 Complete in order Angie for time 100 pull ups 100 push ups 100 sit ups 100 air squats Then… Karen for time 150 wall balls 20/14 10’/9′ Then… Grace 30 clean and jerks...

January 02, 2018

Happy New Year! Strength: Bent Over Row – 3 x 12 KB Straight arm Pullover – 3 x 10 – (See video below) Chin ups – 3 x 8 (Slow tempo on way down) Metcon: AMRAP 12 4 pull ups 10 cal row 8 pull ups 15 cal row 12 pull ups 20 cal row….....

December 14, 2017

Strength: Bench Press 5×2 with 3 second pause on chest *Build to Heavy 2 starting at 65-70% Metcon: “Nicole” AMRAP 20 400 Meter Run Max Pull-Ups *Score is total of unbroken Pull-Ups completed in all rounds. Core/Accessory: KB/DB Hammer Curls 3xMax...

November 20, 2017

Strength: Push Press 3×5@80% Metcon: Fran: 21-15-9 Reps for Time: Thrusters (95/65) Pull-Ups Core/Accessory: 1 Minute of each exercise with no rest between: Flutter Kicks Leg Lifts 6-inch Hold Hello Dollies Plank Hold *Goal is to not touch ground through first...

November 01, 2017

Strength: Bench Press 4×6 @ 75%-80% Metcon: 3 Rounds AMRAP 4 5 Pull Ups 10 Push Ups 15 Medball Chest Pass (20/14) Rest 2 Minutes *Aim to Increase Score Each Round Core/Accessory: 100x Banded Tricep Pulldowns (underhand grip; 50 each arm) 100x Russian Twists (50...