(703) 266-0118 donnys@thenzone.com

August 11, 2017

Strength: Snatch Balance Hold 3 Seconds at Bottom 5×3 Metcon: 3 Rounds: 1 Minute at Each Station Behind the Neck Snatch PP 95/65 OHS T2B Wall Balls Rest Core/Accessory: Shoulder...

August 04, 2017

Strength: Bench Press 15 Minutes to Find a Heavy Single Metcon: For Time: 30 Pull-ups 40 Wallball (20/14) 30 Ring Rows (Feet on bench/box) 20 Toes-to-Bar 30 Row Calories Core/Accessory: 3 Sets: 10 Banded Shoulder External Rotations (each Arm) Max Effort Support Hold...

June 21, 2017

Strength: 1 Rep Max Bench Metcon: AMRAP 10 10 Ring Muscle Up to Ring Dips 20 Toe to Bar 30 Box Jumps (24/20) Core/Accessory: 12x Fwd/Lateral Raise 10x KB...