(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...

January 31, 2018

Strength / Skill: Work up to MAX Height Seated Box Jump Metcon: 500m Row: Buy In 21-15-9 Box Jumps (24/20) Squat Cleans (135/95) 500m Row:  Cash Out Core / Accessory: 4 Way Band Stretch Seated Calf Raise: 3×20 (plates on...

January 25, 2018

Strength: Box Squat – 5×5 (widen base out and pause on box) (box right at parallel) 60% of back squat and progress as necessary Metcon: 3 Rounds 250m Row 10 Sumo High Pull (115/85) 10 Front Rack KB Lunge (53/35) (5 each leg) Core/Accessory: Foam Roll...

November 15, 2017

Strength: Sumo Deadlifts 85% 8×2 emom Metcon: Buy In: 1000m Row 4 Rounds for Time: 10 Sumo Deadlift High Pulls (115/85) 20 Russian Twists (53/35) Cash Out: 1000m Row Core/Accessory: 100 Banded...

November 10, 2017

Strength: 3 Rounds L Sit Holds 3x Max Effort Deficit HSPU (45/25) 3x Max Effort Ring Pull Ups 3x Max Effort Metcon: For Time With a Partner: 1000 M Row Partner A 50 Wall Balls (20/14) Partner B 500 M Row Partner A 30 Box Jumps (24/20) Partner B 250 M Row Partner A 50...

October 14, 2017

Metcon: Complete With a Partner: Minute 0-6: 1000m Row Max Burpees with remaining time Minute 6-7: Rest Minute 7-15: 8 minutes to Find Heavy Double on Power Clean- both partners Minute 15-23: AMRAP in 8 minutes: 6x Thrusters (95/65) 6x Pull-ups 6x Push-ups Minute...

October 06, 2017

Strength: Lower Body Aux Straight Leg Deadlift Good Mornings w/ Bar 3×10 Partner Glute Hams 3×8 Metcon: AMRAP 20 5 Rope Climbs 10 Dealdlifts (185/135) 100 Meter Row 30 Buprees over the Erg Core/Accessory: 100x Band...