(703) 266-0118 donnys@thenzone.com

February 07, 2018

Strength: KB Strict Press – 3×12 Seated KB Cleans – 3×10 Bar Shrugs – 3x MAX (three grips – regular, wide, narrow) :02 pause at top Metcon: 24-16-8 Chest to Bar Pull Ups Shoulder to Overhead (115/75) Core / Accessory: Front Lat Raise...

January 24, 2018

Strength: In 15 Minutes Find Your 1RM: Power Jerk Metcon: AMRAP 7 10 Chest To Bar (chin or pull-ups) 5 Shoulder to Overhead (115/85) Core / Accessory: Bamboo Bar Strict Press – 3×12 (slow tempo for three reps then 4th rep FAST up and pause) Straight Arm...

January 05, 2018

Strength: 8 Sets: Power Snatch + Hang Power Snatch Complet (75% of Snatch Max) Super Set with Seated Box Jump x 2 – Choose a height that is challenging but that you hit 100% of the time. Rest 45 seconds after Jump before Moving onto Next Set MetCon: CrossFit...

November 25, 2017

Metcon: 16 Minute AMRAP with a Partner: 10x Power Clean (115/75) 10x Front Squat (115/75) 10x Shoulder to Overhead (115/75) Partner One wotks on the barbell while Partner Two hangs from a pull-up bar. One partner must be hanging from pull-up bar while reps are being...

November 03, 2017

Strength: Gymnastics Ring Support Hold: Accumulate 1:00 3×8 Strict Pull-ups w/3 Second Decent Dead Bugs Accumulate 2:00 Metcon: For Time: 25 Shoulder to Overhead (135/95) 25 Ring Rows 25 Toes to Bar 25 Burpees 25 Calorie Row Core/Accessory: 3 Sets: 12x Barbell...

October 07, 2017

For Time with a Partner: 4 Rounds: 10x Power Cleans (115/75) 15x Shoulder to Overhead (115/75) 400m Run (Performed Together) 4 Rounds: 20x Ring Rows 25x Push-ups 400m Run (Performed Together) 4 Rounds: 30x Abmat Sit-ups 35x Air Squats 400m Run (Performed Together)...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

February 08, 2017

Strength Back Squat 5×5 with a :03 hold in the bottom of the 5th rep of each set, performed at 60% of 1RM Metcon AMRAP 7:00 10 Shoulder to Overhead (155#/105#) 10 Bar Facing Burpees *You’d better keep moving! Core/Accessory 3x ME Strict Pull-ups *log your...

January 31, 2017

Warm Up Warm Up for Running and Weightlifting Movements with PVC and Empty Barbell Metcon For Time: Run 2 Laps around the building Ground To Overhead (8,000#/6,000#) Run 2 Laps around the building Firm 30:00 time cap *Pick a weight you can move well, and pre-calculate...