(703) 266-0118 donnys@thenzone.com

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...

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...

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...

October 07, 2017

For Time with a Partner: 4 Rounds: 10x Power Cleans (115/75) 15x Shoulder to Overhead (115/75) 400m Run (Performed Together) 4 Rounds: 20x Ring Rows 25x Push-ups 400m Run (Performed Together) 4 Rounds: 30x Abmat Sit-ups 35x Air Squats 400m Run (Performed Together)...

October 04, 2017

Strength: Gymnastics MU Transition 3×5 Supermans 3 x Max Max Ring Hold @ Top Metcon: 5 Rounds 50 Double Unders 30 Push Ups 10 Pull Ups Core/Accessory: 3 Sets: 30 Second Hollow Hold Hanging Leg Raises...