(703) 266-0118 donnys@thenzone.com

February 17, 2018

AMRAP 26 minutes: Partner A Runs 400m Partner B Completes AMRAP of Hang Power Clean & Jerk (135/95) *Partners each complete one 400m run Then… Partner A Runs 400m Partner B Completes AMRAP Back Squats (135/95) from floor *Partners each complete one 400m run...

February 15, 2018

Strength: Take 15 minutes to work up to a heavy one rep on Block Pull Deadlifts Guys – 45 or shin height Ladies – 25 or shin height Metcon: 4 Rounds 200m Run 20 KB Swings (53/35) 20 Pistols (10 each leg) Core / Accessory: Single Leg Reverse Hypers...

January 23, 2018

Strength: EMOM 9 Minute 1: 20 Windmills (Light KB or Fatbell) Minute 2: 12 Supermans (:02 Pause at Top) Minute 3: Dead Bug Hold Metcon: Every 2 Minutes for 12 Minutes: 200 Meter Run 20 Air Squats 10 Bar Rollouts (Go at a Solid Tempo to get Plenty of Rest)...

December 19, 2017

Strength: 1 Arm KB Row – 3×12 KB Bent-Arm Pullover – 3×10 Strict Pull-Ups – 3×8 (:02 pause at the top) Metcon: 3 Rounds One Lap Around the Building 20 KB Cleans (10 Each Arm) (53/35) 20 KB Push Press (10 Each...

December 14, 2017

Strength: Bench Press 5×2 with 3 second pause on chest *Build to Heavy 2 starting at 65-70% Metcon: “Nicole” AMRAP 20 400 Meter Run Max Pull-Ups *Score is total of unbroken Pull-Ups completed in all rounds. Core/Accessory: KB/DB Hammer Curls 3xMax...

November 28, 2017

Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory:...

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...

November 09, 2017

Strength: Zercher Squat 5 x 12 Metcon: 3 Rounds 10 Alternating Pistols (total) 20 Single Arm Russian KBS 53/35 (10 on Each Arm) 400 M Run Core/Accessory: 3 Sets: 10x Bulgarian Split Squats (each leg) 10x Single Leg Deadlift (each...