(703) 266-0118 donnys@thenzone.com

July 21, 2017

Strength: Back Squat 15 Minutes to Find Heavy Set of 5 Reps Metcon: 8 Rounds: 15 Single Arm KB Swing (53/35) 100m Sprint Rest 1:1 Work *Even Rounds use Left Arm for Swings, Odd Rounds use Right...

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...

February 22, 2017

Strength Seated Box Jump 4-4-4-4-4 *Increase height as you can Metcon “Death by 10 Meter Sprint” 1 sprint first minute  2 sprints second minute  3 sprints third minute etc…. until you can’t complete the amount of 10 meter sprints in a given...