(703) 266-0118 donnys@thenzone.com

January 11, 2018

Strength: Front Squat Take 15 Minutes to find a Heavy Set of 5  Metcon: CrossFit Open 15.5 27-21-15-9 Reps for Time: Row (Calories) Thrusters (95/65) Core/Accessory: Bar Rollouts – 3×10 Couch Stretch 3x:30 Each...

November 20, 2017

Strength: Push Press 3×5@80% Metcon: Fran: 21-15-9 Reps for Time: Thrusters (95/65) Pull-Ups Core/Accessory: 1 Minute of each exercise with no rest between: Flutter Kicks Leg Lifts 6-inch Hold Hello Dollies Plank Hold *Goal is to not touch ground through first...

October 26, 2017

Strength: Gymnastics- Superset Ring Push-ups 3×12 Strict Chin-Ups 3×10 (use partner assist if needed) Suppine Bar Rows 3×10 Metcon: 5 Rounds AMRAP Thrusters (95/65) – 30 seconds on 1:00 Rest AMRAP Toes to Bar-30 seconds on 1:00 Rest Score = Total...

October 14, 2017

Metcon: Complete With a Partner: Minute 0-6: 1000m Row Max Burpees with remaining time Minute 6-7: Rest Minute 7-15: 8 minutes to Find Heavy Double on Power Clean- both partners Minute 15-23: AMRAP in 8 minutes: 6x Thrusters (95/65) 6x Pull-ups 6x Push-ups Minute...

June 16, 2017

Strength: Box Squat 12×2 65% Metcon: “Jackie” 1000 Meter Row 50 Thrusters (45/45) 30 Pull Ups Core/Accessory: 10x Bulgarian Split Squats (each leg) 12x Barbel Bicep...

June 06, 2017

Strength: Box Squat 10×3 @ 70% Metcon: AMRAP 7: 2x Thrusters (95/65) 2x Burpees 4x Thrusters (95/65) 4x Burpees Continue adding two reps to each exercise each round Core/Accessory: 40x Pistols (20 each leg) 50x GHD...