(703) 266-0118 donnys@thenzone.com

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 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...

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...