(703) 266-0118 donnys@thenzone.com

February 01, 2018

Strength: Kip Swing – 3×6 Hollow jump to support (off the ground or a box) 3×5 (:03 hold at the top) Bar Body Pulls – 3×8 (:02 pause at top) Metcon: EMOM 9:00 Minute 1 – Ring Rows x20 Minute 2 – Overhead KB Squat x20 (10 each...

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...

December 18, 2017

Strength: Close Grip Bench 8×3 @ (75%) Fast Down and :02 Pause on Chest Metcon: AMRAP 10 30 Wall Balls (20/14) 20 Ring Rows 10 Medicine Ball Push-Ups (feet on...

November 08, 2017

Strength: Push Press 1RM Compare to June 5th Metcon: AMRAP 10 2 Push Ups 2 Ring Rows 4 Push Ups 4 Ring Rows 6 Push Ups 6 Ring Rows Increasing sets by 2 until time is up Core/Accessory: 50x KB Skull Crushers 50x KB Single Arm Curls (25 each...

November 03, 2017

Strength: Gymnastics Ring Support Hold: Accumulate 1:00 3×8 Strict Pull-ups w/3 Second Decent Dead Bugs Accumulate 2:00 Metcon: For Time: 25 Shoulder to Overhead (135/95) 25 Ring Rows 25 Toes to Bar 25 Burpees 25 Calorie Row Core/Accessory: 3 Sets: 12x Barbell...

October 07, 2017

For Time with a Partner: 4 Rounds: 10x Power Cleans (115/75) 15x Shoulder to Overhead (115/75) 400m Run (Performed Together) 4 Rounds: 20x Ring Rows 25x Push-ups 400m Run (Performed Together) 4 Rounds: 30x Abmat Sit-ups 35x Air Squats 400m Run (Performed Together)...

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...