(703) 266-0118 donnys@thenzone.com

June 12, 2018

Strength: Hang Power Cleans- 8×2- Start at 65% of Power Clean and Build Up Metcon: “THE CHIEF” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: KB Upright Rows 3×20...

June 06, 2018

Strength: Pause Bench Press 5×3 @ 75% (:02 Pause on chest) Metcon: AMRAP 7 10 Push Ups 20 American KB Swings (53/35) 30 Double Unders Core/Accessory: Banded TYI’s 3×8...

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 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 18, 2017

Strength: Bench Press 15 minutes to Find Heavy Set of 5 Metcon: 3 Rounds 20 Push-Ups 30 Abmat Situps 400 Row Core/Accessory: Strict...

June 05, 2017

Strength: Push Press 1 Rep Max Metcon: “Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: 3 sets: Fwd/Lat Raise x12 Med Ball Rotational Throws x10 each...

May 23, 2017

Strength: Push Press 6×2 Work Up to a Heavy Double Metcon: 4 Rounds 5 Handstand Push Ups 10 Ring Dips 15 Push Ups Core/Accessory: 3 Sets: 30 second Support hold on rings 15x Banded Tricep Pulldown (each...