(703) 266-0118 donnys@thenzone.com

August 03, 2017

Strength: Front Squat 3×12 @ 65% – 70% Metcon: 3 Rounds 12 Pistol Squats (6 each leg) 30 Russian Twists (Total) w/ Medicine Ball (20/14) 200m Run with Medicine Ball Core/Accessory: Upper Body Mobility...

June 22, 2017

Strength: Box Squat 12×2 70% EMOM Metcon: 3 Rounds 20 Walking Overhead Lunges (45/25) 20 Russian Twists (45/25) 20 Burpees to Plate (45/25) Core/Accessory: 3 Sets: 10x Lateral Lunges (each leg) 15x GHD...

June 14, 2017

Strength: Push Press + Jerk 5x (1+1) Metcon: 5 Rounds 1 Minute Max Reps 1 Bar Movement 1 Minute Max Reps 1 Body Weight Movement 1 Minute Max Reps 1 Cardio 1 Minute Rest Core/Accessory: 3 Sets: Russian Twists x15 each side 1:00 Plank Hold...

April 24, 2017

Strength: Squat 5×5 work up to heavy 5 in 5 sets Metcon: 3 Rounds For Time 30 Wall Balls 20/14 20 OH Alternate Lunges 45/25 10 Box Jumps 30/24 Core/Accessory: 50 Russian...

January 12, 2017

Strength Seated Shoulder Press 5-5-5-5-5 *Use Kettlebells and sit on a box. Keep feet planted on floor and tummy tucked down. MetCon 5 Rounds For Time 10 Hand Release Push-ups 10 Alternating Pistols (5 each side) 200 meter Run Core/Accessory 60 weighted Russian Twists...