(703) 266-0118 donnys@thenzone.com

October 19, 2017

Strength:
Front Squat
5×2 @ 90% of 5RM

Metcon:
5 Rounds
10 Wall Balls (20/14)
15 Abmat Sit Ups
20 Lunges Total

Core/Accessory:
3 Rounds:
12x Ring Push-ups
15x KB Taters

October 18, 2017

Strength:
Gymnastics
Strict Pull Ups 3 x Max Reps
Hand Stand Holds 3 x Max Effort
False Grip Ring Rows 3 x 8

Metcon:
EMOM 10 minutes
10 Pull Ups- Even
15 Box Jumps (24/20)- Odd
Then…
Minute 10-11: Max Rep Pull-ups
Minute 11-12: Max Rep Box Jumps
*Score = 2 Minute Rep Total

Core/Accessory:
Band Tears x50
Accumulate 2 minutes in Superman Hold

October 17, 2017

Strength:
1 Hang Squat Clean + 1 Full Clean
6x (1+1)- building to heavy set

Metcon:
4 Rounds
30 Double Unders
10 KBS (70/53)
200m Run

Core/Accessory:
3 Sets
Hollow Hold x40 seconds
Single Leg KB Deadlift x12 each leg

October 16, 2017

Strength:
Strict Press
5×3 @ 90%

Metcon:
7 Rounds
7 OHS (115/75)
11 Ring Dips

Core/Accessory:
3 sets
Barbell Skull Crushers x15
Single Arm Banded Rows off rack x15 each arm

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 23-24:
Rest

Minute 24-32:
8 minutes to Find Heavy Double on Thruster (From Floor)- both partners

*Rows are Split 500m each partner
**AMRAP reps can be split any way desired
***Weight cannot be removed from the bar once added on Power Clean and Thruster

October 13, 2017

Strength:
Gymnastics
Kip Swings 3×6-8
Kipling Pull-Ups 3x Max Reps
Ring Dips w/ controlled decent 3x Max Reps

Metcon:
For Max Reps:
4 minute AMRAP
10x KB Snatches (53/35)
20x Double Unders
Rest 2 Minutes
AMRAP in 4 minites
14x KB Clean (53/35)
100m Run
Rest 2 Minutes
AMRAP in 4 minutes
18x KB Swings (53/35)
10 Calorie Row
*Score is Total Reps for entire workout

Core/Accessory:
100x Banded Tricep Pushdowns (50 each arm)
100x Banded Bicep Curls (50 each arm)

October 12, 2017

Strength:
Auxiliary Lower Body
Snatch Grip RDL 3×12
Partner Glute Ham Raises with Band 3×10
Bulgarian Split Squats 3×8 each leg

Metcon:
12 Minute EMOM
0-1 minute: Pistols x10
1-2 minute: 12x Burpees to 6″ Target
2-3 minute: 30x Air Squats
3-4 minutes: Abmat Sit-Ups x20

Core/Accessory:
20x Lateral Skater Hops (10 each direction)
Plank Hold x1 minute

October 11, 2017

Strength:
Strict Press
15 minutes to Find Heavy set of 5

Metcon:
5 Rounds:
8 One Arm KB Press *Each Arm* (35/16)
12 Pendlay Rows (135/95)
Row 250 Meters

Core/Accessory:
3 Sets:
10x One Arm KB Bench Press each arm
20x Banded Straight Arm Lateral Pulldowns

October 10, 2017

Strength:
Hang Snatch + Full Snatch
6 Sets (1+1) @75%
Super Set with
2 Seated Box Jumps
*Rest 45-50 seconds between sets

Metcon:
AMRAP in 9 minutes
1 Power Clean (135/95)
2 Box Jumps (24/20)
2 Power Cleans
4 Box Jumps
3 Power Cleans
6 Box Jumps
Increasing by 1 Power Clean and 2 Box Jumps each set

Core/Accessory:
3 sets:
One Arm KB Upright Rows x10 each arm
KB Single Leg Deadlifts x10 each leg

October 09, 2017

Strength:
Front Squat
15 minutes to find heavy set of 5

Metcon:
3 Rounds for Time:
400m Run
12 Front Squats at 60% of 5RM
9 Toes-to-Bar

Core/Accessory:
TBA