(703) 266-0118 donnys@thenzone.com

June 14, 2018

Strength: Back Squat- 12×3@60% *45 seconds rest between sets Metcon: 3 Rounds 8 Power Snatches (115/75) 12 Overhead Squats (115/75) 400 Meter Run Core/Accessory: Plank Hold 3x...

June 04, 2018

Strength: Strict Press 5×5 (start at 70% and build up) Metcon: AMRAP 12 Max Reps Pull Ups 200 Meter Run Score = Total Pull Ups Core/Accessory: Banded Low Face Pulls 3×15 Banded Skull Crushers...

May 17, 2018

Strength / Skill: Take 15 minutes to work up to a HEAVY one rep on block Power Cleans *Have the bar right below the hip Metcon: 3 Rounds 2 Laps 10 Power Cleans (95/65) 15 Thrusters (95/65) Core / Accessory: Banded Wrist Mobilization Banded Elbow Extension –...

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...