(703) 266-0118 donnys@thenzone.com

June 13, 2018

Strength: Pendlay Rows- 4×6 Strict Chin-ups- 3×8 Romanian Deadlifts 3×8 Metcon: AMRAP 10 10 Ring Dips 15/12 Calorie Row Core/Accessory:  KB Reverse Flys 3×20 Banded KB Flys 3x...

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...

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...

April 06, 2017

Strength: 30 Negative Pull-ups 3 x Max Effort Dead Hang from Pull-up Bar Metcon 0:00-4:00 Set heaviest Clean possible (squat, power,split, anyhow) Then: AMARP 4:00-10:00 of; 15 Box Jumps (24″/20″) 10 Ring Dips Then:10:00-14:00 Set heaviest Clean possible...

March 30, 2017

Skill Work 15:00 +\- Ring Dips *work on basic strength and/form. Keep arms pinned to your sides, trying to put hands in pockets on extension. Work on not swimming into back flexion during extension. No big sets here. We’re not trying to tax the triceps, but...