(703) 266-0118 donnys@thenzone.com

September 12, 2018

Strength: Back Squat
5×40%
5×50%
5×60%

Metcon:
AMRAP 8
10 Wall Ball Clusters (20/14)
30 Double Unders

Core/Accessory:
Single Leg Reverse Hyper Leg Extensions 3×15 each leg
Banded Leg Raises 3×20 each leg (band tied to bottom of rig on each side; slide foot underneath bands and raise knee to hip height))

September 11, 2018

Metcon:
For Time:
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30″ / 24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPU
11 KB Swings (2 pood/1.5 pood)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25)
*If you start with row, you finish with a run.

Core/Accessory: Stretch and Foam Roll

September 10, 2018

Strength:
Power Jerk- 15 minutes to Build to a Heavy Single

Metcon:
4 Rounds for Time
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Hang Power Snatch (95/65)

Core/Accessory:
Banded Tricep Push Downs 3×25
Banded Low Face Pulls 3×20

September 06, 2018

Strength:
Push Press 8×1 (+5-10lbs from last week)

Metcon:
10 Muscle Ups (Ring or Bar)
10 KBS (70/53)
10 Chest to Bar Pull Ups
10 KBS (70/53)
10 Pull Ups
10 KBS (70/53)
10 Ring Rows
10 KBS (70/53)

Core/Accessory:
Banded KB Tricep Extensions 4×20
Bottoms-up KB Hammer Curls 3×15

September 05, 2018

Strength:
Clean Pull 6×2 @ 100-105% of Clean 1RM

Metcon:
EMOM Until Failure (10  Minute Minimum)
5 Burpees
1 Clean & Jerk (95/65)
Add 10lbs Each Minute until Failure

Example:
1st Minute: 5 Burpees and 1 Clean & Jerk at 65lbs
2nd Minute: 5 Burpees and 1 Clean & Jerk at 75lbs
3rd Minute: 5 Burpees and 1 Clean & Jerk at 85lbs
4th Minute: 5 Burpees and 1 Clean & Jerk at 95lbs
5th Minute: 5 Burpees and 1 Clean & Jerk at 105lbs
6th Minute: 5 Burpees and I Clean & Jerk at 115lbs
7th Minute: 5 Burpees and 1 Clean & Jerk at 125lbs – Fail
8th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs
9th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs
10th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs

OR

1st Minute: 5 Burpees and 1 Clean & Jerk at 65lbs
2nd Minute: 5 Burpees and 1 Clean & Jerk at 75lbs
3rd Minute: 5 Burpees and 1 Clean & Jerk at 85lbs
4th Minute: 5 Burpees and 1 Clean & Jerk at 95lbs
5th Minute: 5 Burpees and 1 Clean & Jerk at 105lbs
6th Minute: 5 Burpees and I Clean & Jerk at 115lbs
7th Minute: 5 Burpees and 1 Clean & Jerk at 125lbs
8th Minute: 5 Burpees and 1 Clean & Jerk at 135lbs
9th Minute: 5 Burpees and 1 Clean & Jerk at 145lbs
10th Minute: 5 Burpees and 1 Clean & Jerk at 155lbs
Keep going until you Fail the Clean & Jerk

Core/Accessory:
Incline Laying Reverse Fly 3×15
Banded Upright Rows 3×20

September 04, 2018

Strength:
Back Squat
75% – 5
85% – 3
95% xAMRAP

Metcon:
AMRAP 12
6 HSPU
12 Front Squats (115/75)
24 Double Unders

Core/Accessory:
Banded Good Mornings 3×20
Weighted Plank Hold 3x Max

August 31, 2018

Strength:
12×3 Front Squats at 55%

Metcon:
18-15-12-9-6-3
Clusters (95/65)
Calorie Row

August 30, 2018

Strength:

Push Press 6×2 (+5-10lbs from last week)

Metcon:

100 Ring Push-ups

Every Minute On the Minute – 5 C2B Pull-ups

Start with Pull-ups

August 29, 2018

No 5am Class tomorrow or Thursday!

Strength:
Clean Pull 5×3 (+5-10lbs from last week)

Metcon:
5 Rounds for Time:
7 Deadlift (255/175)
14 Med Ball Sit-ups (20/14)
28 Double-unders

August 28, 2018

*No 5am Class on Wednesday 8/29 or Thursday 8/30*

Strength:
Back Squat

Metcon:
AMRAP 15
16 Goblet Step-Ups (53/35)
12 KB Snatch (53/35)
200m Run