(703) 266-0118 donnys@thenzone.com

August 18, 2017

Strength:
Clean & Jerk
Work up to a Heavy Single

Metcon:
10 Thrusters (135/95)
20 Deadlifts (135/95)
30 KB Swings (24/16)
40 Burpees Box Jumps (24/20)
50 Step Ups (24/20)
60 Pushups
70 Air Sqauts
80 Calorie Row
90 MT Climbers
100 Flutterkicks

August 17, 2017

Strength:
Snatch Grip DL
5×5

Metcon:
AMRAP 7
10 OH Lunges (20/14)
20 Wall Balls (20/14)

Core/Accessory:

August 16, 2017

Strength:
Push Press
5×3

Metcon:
3 Rounds
10 KB Cleans
20 Hammer Curl To Press
400 Meter Run

Core/Accessory:

August 15, 2017

Strength:
Overhead Squat
3×8

Metcon:
In 20 Minutes
30 Power Snatch (75/55)
30 Power Snatch (115/75)
30 Power Snatch (135/95)
30 Power Snatch (185/115)

Core/Accessory:
3 Sets:
Banded Good Mornings x12
Hollow Hold x30 seconds

August 14, 2017

Strength:
3 Rounds
10-8-6
Wide Grip
Chin Ups
Pullups

Metcon:
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Core/Accessory:
3 Sets:
Band Tears x15
Lat Smash (foam roller/ pvc pipe)

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 Mobility

August 10, 2017

Strength:
Bench Press
5×5 @ 75%

Metcon:
3 Rounds
7 Pendlay row (115/75)
14 Hang Cleans (115/75)
21 Burpees Over the Bar

Core/Accessory:
Banded Reverse Triceps

August 09, 2017

Strength:
HSPU
10×2

Metcon:
“Griff”
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Core/Accessory:
3 Sets
12 Bar Skull Crushers
Dead Bug for 30 Seconds

August 08, 2017

Strength:
Deadlift
5×5 @ 75%/80%

Metcon:
4 Rounds
5 Deadlift (225/145)
10 C2B Pull Ups
20 Calorie Row

Core/Accessory:
100 Banded Leg Curls

August 07, 2017

Strength:
Front Squat
3×12 @ 70/75%

Metcon:
AMRAP 12
30 KB Swings 24/16
20 Goblet Squats 24/16
10 OH Squat (5 on each side) 24/16

Core/Accessory:
100 Windmills