(703) 266-0118 donnys@thenzone.com

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 05, 2017

Strength Bench Press 3×8-12 @65% Metcon: Ring Rows (1-2-3-4…10) Ring Dips (1-2-3-4…10) *15 Minute Time Cap Core/Accessory: 3 Sets: 10 Tricep Kickbacks 5 Pull-up...

June 21, 2017

Strength: 1 Rep Max Bench Metcon: AMRAP 10 10 Ring Muscle Up to Ring Dips 20 Toe to Bar 30 Box Jumps (24/20) Core/Accessory: 12x Fwd/Lateral Raise 10x KB...