(703) 266-0118 donnys@thenzone.com

February 22, 2018

Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...

February 08, 2018

Strength: EMOM 8 Power Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 75% of your Snatch and progress as necessary Metcon: 14.3 MEN Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15...

December 12, 2017

Strength: Snatch + Hang Snatch 15 minutes to build to a Heavy 2+1 Metcon: AMRAP in 12 minutes: 7 Power Snatch (95/65) 14 Overhead Squat (95/65) 21 Bar Over...

November 28, 2017

Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory:...

November 21, 2017

Strength: Snatch Balance- 15 minutes to find 3 Rep Max Then… Every Minute On The Minute for 10 minutes Snatch x2@75% Metcon: AMRAP in 8 minutes: 10x Snatch Push Press (95/65) 20x Burpees Core/Accessory: Barbell Side Bends...

October 03, 2017

Strength: Snatches 6 Sets of 1 Hang + 1 Full Super Set with: Depth Jumps 6×3 Metcon: AMRAP 8 5 Clean & Jerks (165/105) 200 Meter Run Core/Accessory: 3 Sets: Banded Leg Curls x20 Lateral Raises...

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...