(703) 266-0118 donnys@thenzone.com

October 02, 2017

Strength: Strict Press 4×3 Metcon: 21-15-9 Wall Balls (20/14) Thrusters (95/65) Core/Accessory: 3 Sets: Bottoms-up KB One-Arm Press x10 Banded Leg Extensions...

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...

July 29, 2017

Fight Gone Bad 3 Rounds Wall Balls Sumo Deadlift High-Pull Box Jumps Push Press Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...