(703) 266-0118 donnys@thenzone.com

June 07, 2018

Strength: Front Squat Take 15 Minutes to Build to a Heavy 3 Reps Metcon: 2 Ring or Bar MU 30 Wall Balls (20/14) 4 Ring or Bar MU 25 Wall Balls (20/14) 6 Ring or Bar MU 20 Wall Balls (20/14) 8 Ring or Bar MU 15 Wall Balls (20/14) 10 Ring or Bar MU 10 Wall Balls (20/14)...

March 01, 2018

Strength: Hang High Pull X1 / Hang Power Clean X1 / Power Jerk X1 6 Sets (rest as needed) *Start at 80% of your clean and progress as necessary Metcon: 10:00 Even: 15/13 Cal Row Odd: 20 Wall Balls (20/14) Core / Accessory: Banded Wrist Rotations 3×10 (Each Arm)...

February 12, 2018

Strength: Deficit Dead Lifts (45/25) 8×2 (70-80% of dead lift max) If you feel good, work up to a heavy double Metcon: AMRAP 12 20 Wall Balls 20 KB High Pull (53/35) (10 each Arm) Core/ Accessory: Banded Squat w/ Hold – 3x:30 (band below knee) Side Plank...

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...

January 06, 2018

Teams of 2 Complete in order Angie for time 100 pull ups 100 push ups 100 sit ups 100 air squats Then… Karen for time 150 wall balls 20/14 10’/9′ Then… Grace 30 clean and jerks...

December 18, 2017

Strength: Close Grip Bench 8×3 @ (75%) Fast Down and :02 Pause on Chest Metcon: AMRAP 10 30 Wall Balls (20/14) 20 Ring Rows 10 Medicine Ball Push-Ups (feet on...

December 16, 2017

Twelve Days of Christmas WOD 1 Muscle Up 2 HSPU 3 Power Clean (135/95) 4 Box Jump (24/20) 5 Burpees 6 KB Snatch (3 each Arm)-(53/35) 7 Deadlift (135/95) 8 OH Walking Lunge (45/25) 9 Wallballs (20/14) 10 Front Squat (135/95) 11 Toes to Bar 12 KB Swings (53/35) *Perform...

December 08, 2017

Strength: False Grip Ring Rows 3×8 Ring Support Holds 3x Max Effort Strict Pull-Ups 3×8 w/ 3 second decent Metcon: 5 Rounds: 5 Wall Ball (20/14) 15 KB SDHP (53/35) Rest 90 seconds 5 Rounds: 10 Wall Ball (20/14) 10 KB SDHP...

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...