(703) 266-0118 donnys@thenzone.com

October 25, 2017

Strength: Deadlift 3×5 @85% of 5RM Metcon: 5 Rounds 9 Snatch Grip Deadlifts (115/75) 6 Hang Power Snatch (115/75) 3 Overhead Squats (115/75) Cores/Accessory: 20x Turkish Get-up (10 each side) Accumulate 3 minutes in a plank Hold (1:00 each...

June 08, 2017

Strength: Snatch Grip Deadlift 6×2 Metcon: EMOM 10 100 Meter Sprint Full Effort Core/Accessory: 50x GHD Hip Extensions Accumulate 2:00 in support position on...

March 16, 2017

Strength Snatch Grip Deadlift 5-5-5-5 *Perform at 85% of 1RM Snatch Metcon AMRAP 10:00 12 Deadlift (225/155) 9 Box Jump 6 HSPU Core/Accessory 100 Russian Twists *2 twists equals 1 rep* (athletes choice in weight, complete in as few sets as...

January 05, 2017

Strength Strength/Skill: Snatch Grip Deadlift @110% of 1RM Snatch 3-3-3-3-3 MetCon AMRAP in 10 minutes  30 Wall Balls  15 Pull-ups Core/Accessory 3x ME Plank Holds on...