(703) 266-0118 donnys@thenzone.com

July 18, 2017

Strength: Bench Press 15 minutes to Find Heavy Set of 5 Metcon: 3 Rounds 20 Push-Ups 30 Abmat Situps 400 Row Core/Accessory: Strict...

June 07, 2017

Auxiliary Work: 3×12 Bar Shrugs 3×10 Kettlebell Rows 3×8 Strict Pull Ups Metcon: AMRAP 20 Partner 1: 200 Meter 1 Arm Farmers Carry Partner 2: 5 Pull Ups 10 Box Jumps (24/20) 15 Medicine Ball Slams (20/14) *Once Partner 1 comes back, Pick up where...

May 19, 2017

Auxiliary Work: Strict Pull-Ups Ring Rows (False Grip) Reverse Flys Metcon: “Lynne” 5 Rounds for max reps of: Body Weight Bench Press Pull-ups Core/Accessory: 50x Tricep Kickback (each side) 3 Minute Plank Hold (1:00 each side, 1:00...

January 10, 2016

Strength Front Squat: 5-5-5-5 *Complete all sets at 60%. Control the decent and explode out of the bottom.  MetCon AMRAP 10 30 KB Swings (53/35) 5 Strict Pull-ups  30 Double Unders Core/Accessory 3×6 Ring...