(703) 266-0118 donnys@thenzone.com

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...

March 29, 2017

Strength EMOM 7:00 2 Squat Clean + 1 Split Jerk @70% of 1RM C&J Metcon 4 RFT 30 Wallballs (20#/14#) (10’/9′) 100 meter pinch grip plate carries (45# plates/ 25# plates) *no sticking fingers through the plate holes, you dirty birdies. Core/Accessory 100...

March 07, 2017

Strength 15:00 Work on Handstand Push-ups  Options to consider: Strict HSPU/ Deficit Strict HSPU Wall Walks to get comfortable upside down  Kick-Ups to get comfortable getting into position Negative HSPU, kicking up and then controlling a negative descent Metcon 3 RFT...

March 06, 2017

Strength Squat Clean 3-3-3-3-3 *Start around 50% and add weight through the sets as technique allows. Rest 90-120 seconds between sets. Touch and Go is acceptable, but not required. Make sure each lift is setup well. Keep hands on the barbell the entire time. Metcon...

February 16, 2017

Strength EMOM 8 2 Squat Clean + 1 Jerk (split or push) @50% of 1RM Squat Clean *hang on to the bar through the entire sequence, and stay with the same weight Metcon 5 RFT Row 500 meters 15 Thrusters (95/65) Core/Accessory 3 x ME “L” Sits. Can use floor or...