(703) 266-0118 donnys@thenzone.com

October 14, 2017

Metcon: Complete With a Partner: Minute 0-6: 1000m Row Max Burpees with remaining time Minute 6-7: Rest Minute 7-15: 8 minutes to Find Heavy Double on Power Clean- both partners Minute 15-23: AMRAP in 8 minutes: 6x Thrusters (95/65) 6x Pull-ups 6x Push-ups Minute...

August 04, 2017

Strength: Bench Press 15 Minutes to Find a Heavy Single Metcon: For Time: 30 Pull-ups 40 Wallball (20/14) 30 Ring Rows (Feet on bench/box) 20 Toes-to-Bar 30 Row Calories Core/Accessory: 3 Sets: 10 Banded Shoulder External Rotations (each Arm) Max Effort Support Hold...

June 16, 2017

Strength: Box Squat 12×2 65% Metcon: “Jackie” 1000 Meter Row 50 Thrusters (45/45) 30 Pull Ups Core/Accessory: 10x Bulgarian Split Squats (each leg) 12x Barbel Bicep...

June 07, 2017

Auxiliary Work: 3×12 Bar Shrugs 3×10 Kettlebell Rows 3×8 Strict Pull Ups Metcon: AMRAP 20 Partner 1: 200 Meter 1 Arm Farmers Carry Partner 2: 5 Pull Ups 10 Box Jumps (24/20) 15 Medicine Ball Slams (20/14) *Once Partner 1 comes back, Pick up where...

April 29, 2017

WOD: 1000 Meter Run 5 Rounds of Cindy 800 Meter Run 4 Rounds of Cindy 600 Meter Run 3 Rounds of Cindy 400 Meter Run 2 Rounds of Cindy 200 Meter Run 1 Round of Cindy *45 Minute Time...