(703) 266-0118 donnys@thenzone.com

January 15, 2018

Strength: 6 Sets of: 1 Hang Power Snatch (80%) 1 Squat Snatch (80%) 2 Seated Box Jumps Metcon: AMRAP 11 4 Box Jumps (24/20) 8 Wall Balls (20/14) *Add 4 Reps to Each Movement Each Round Score = Total...

April 19, 2017

Strength: 20 Jumping Pull Ups 20 Negative Pull Ups 2 Max Effort Flexed Arm Hangs Metcon: 2 RFT of: 400 meter Run 15 Squat Snatch (115/75) 30 Burpees Over the Bar RX+ is (135#/95#) Stimulus remains at steady intensity around 13:00-16:00 Core/Accessory: 100 Band...

March 08, 2017

Strength Overhead Squat: 5-5-5 @60% Metcon For Time Run 1 Lap around the Building  10 Squat Snatch (95#/55#) Run 400 Meters 10 Squat Snatch (115#/75#) Run 200 Meters  10 Squat Snatch (135#/95#) *If you catch the Snatch high, set your feet and perform an overhead Squat...

February 15, 2017

Strength Seated KB Strict Press 5-5-5-5 (AC) Metcon “Snake Bite” 21-15-9 Squat Snatch (95/65) C2B Pull-ups  Core/Accessory Accumulate 5:00 of Plank...