(703) 266-0118 donnys@thenzone.com

May 30, 2017

Strength: EMOM 8 Full Snatch Metcon: 3 Rounds 5 Power Snatch 80-90% of EMOM Weight 50 Double Unders Core/Accessory: 3 Sets: 10x Upright Rows w/ Barbell 20x Calf...

May 03, 2017

Strength: Snatch Pause 1 Inch off Ground Work up to a Heavy Single Metcon: 5 Rounds 5 Power Snatches 95/65 10 Push Presses 95/65 15 Toes to Bar Core/Accessory: Tabata Plank...

April 21, 2017

Strength: EMOM 7:00 2 Hang Power Snatch + 2 OHS *select a weight you can move well and stick with it Metcon 27-21-15-9: Power Snatch (95/65) Wall balls (20/14) Cal Row *20:00 time cap *Rx+ is (125#/85#) Core/Accessory: 4 x 50 meter Overhead Walk with Weighted barbell...