(703) 266-0118 donnys@thenzone.com

September 18, 2017

Strength: Bench 1 RM Metcon: AMRAP 9 3 Ring Muscle Ups 21 Double Unders Scale = 1 Ring Pull Up & 1 Ring Dip Core/Accessory: 3 Sets: False Grip Ring Rows x8 Banded Tricep Pulldowns x15 each...

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 17, 2017

Strength: Strict Press 4×8 75-80% of 1 RM Metcon: AMRAP 15 3 Muscle Ups 6 Handstand Push Ups 9 Toe to Bar Core/Accessory: 3 sets 10 Fwd/Lateral Raises 30 Second KB Bottoms-Up Overhead...

January 13, 2017

Skill Take 15:00 to work on ring muscle ups  *If you have ring muscle ups, work up to ONE  max effort attempt of consecutive reps. Otherwise, work muscle up progressions with your coach.  MetCon AMRAP 12:00 15 Burpees Over Box (24″/20″) 10 Toes To Bar ME...