(703) 266-0118 donnys@thenzone.com

August 04, 2017

Strength: Bench Press 15 Minutes to Find a Heavy Single Metcon: For Time: 30 Pull-ups 40 Wallball (20/14) 30 Ring Rows (Feet on bench/box) 20 Toes-to-Bar 30 Row Calories Core/Accessory: 3 Sets: 10 Banded Shoulder External Rotations (each Arm) Max Effort Support Hold...

July 11, 2017

Strength: Pull Ups or Ring Muscle Ups: Strict 3×8-10 Ring Rows: 3×8-10 Metcon: 3 Rounds for Time 10 Weighted Step Ups (Each Leg) (53/35, 20″ box) 20 Weighted Abmat Sit Ups (20/14) 400 Meter Run Core/Accessory:...

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 19, 2017

Strength: Deadlift 12×2 @ 70% EMOM Metcon: 21-15-9 Kettlebell Swings (53/35) Ring Rows Double Unders Core/Accessory: 3 Sets: Banded straight Arm Lat Pulldowns x12 40 second Superman...

May 24, 2017

Metcon: 3 Rounds 800 Meter Run 10 Front Squats (155/105) 20 Ring Rows Core/Accessory: 3 Sets: 12x Banded Leg Extensions 40 Second Hollow Body...