(703) 266-0118 donnys@thenzone.com

January 04, 2018

Strength: 6 x 3 Close Grip Bench (~80%) MetCon: 10 minute AMRAP 6 ring dips 12 Toes to Bar 18 Ring Rows Core/Accessory: KB Tricep Extension – 3 x 12 Hollow Hold Pullbacks 3 x...

October 16, 2017

Strength: Strict Press 5×3 @ 90% Metcon: 7 Rounds 7 OHS (115/75) 11 Ring Dips Core/Accessory: 3 sets Barbell Skull Crushers x15 Single Arm Banded Rows off rack x15 each...

October 13, 2017

Strength: Gymnastics Kip Swings 3×6-8 Kipling Pull-Ups 3x Max Reps Ring Dips w/ controlled decent 3x Max Reps Metcon: For Max Reps: 4 minute AMRAP 10x KB Snatches (53/35) 20x Double Unders Rest 2 Minutes AMRAP in 4 minites 14x KB Clean (53/35) 100m Run Rest 2...