(703) 266-0118 donnys@thenzone.com

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 08, 2017

Strength: Push Press 1RM Compare to June 5th Metcon: AMRAP 10 2 Push Ups 2 Ring Rows 4 Push Ups 4 Ring Rows 6 Push Ups 6 Ring Rows Increasing sets by 2 until time is up Core/Accessory: 50x KB Skull Crushers 50x KB Single Arm Curls (25 each...

October 05, 2017

Strength: Front Squat 4×5 @ 80% Metcon: 3 Rounds 10 Front Rack Lunges (115/75) 15 Push Press (115/75) 20 Back Squat (115/75) *1 Bar for All Movements Core/Accessory: Tabata Wall Sits (use weight if...

August 30, 2017

Strength: Push Press 5×5 (add 10lbs from Last Week) Metcon: JT 21-15-9 HSPU Ring Dips Push Ups Core/Accessory: 100 Russian Twists 2:00 Hollow...

July 29, 2017

Fight Gone Bad 3 Rounds Wall Balls Sumo Deadlift High-Pull Box Jumps Push Press Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...

June 23, 2017

With a Running Clock: Buy In: 7 Minutes to Find a Heavy Power Clean *Factor in time to adjust weights for the WOD* AMRAP 15 10 Power Clean (115/85) Push Press (115/85) 10 Front Squats (115/85) 1 Minute Rest/Get Set up for Shuttle Runs Cash Out: 7 Minutes Med Ball...