(703) 266-0118 donnys@thenzone.com

May 23rd, 2018

Strength / Skill:

Handstand Hold 3x Max (try to get hands as close to the wall as possible)

KB Presses – 3×10

Handstand Box Circles – 4×1 Time Around (each way)

Metcon: 10:00 AMRAP

3x Ring Muscle – Up
7x HSPU
15x Air Squats

Core / Accessory: Pull – Up Hold – 3xMAX

Hollow Hold BD Pull-Overs – 3×12

 

May 22nd, 2018

Agilities:

8x120m shuttles (10/back, 20/back and 30/back)

1:30 Rest Between

Metcon: 12:00 AMRAP

Minute 1 – 100yd Shuttle (50m and back)

Minute 2 – 16 Bar Over Burpees

Minute 3 – 10 Bar Rollouts

Minute 4 – MAX Russian KB Swings (53/35)

*Repeat 2x

*Score is total KB Swings

Core / Accessory: Landmine Lateral Lunges – 3×8 (each side)

90/90 Stretch – 3x:30 (each leg)

May 21, 2018

Strength:
Pause Bench Press – 5×5 (70%) :02 Pause on your chest)

Metcon: “Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

Core / Accessory:
1 Arm KB Bench Press – 3×12 (each arm)
Blackburns – 3×15

May 18, 2018

Strength / Skill:
Banded Muscle-up Transitions x20 total reps
Kip Swing + Bar to Hip Pull 5x (4+1)
Ring Dip Negatives 4x (5 seconds at top, 5 seconds halfway down, 5 seconds in bottom position)

Metcon: 10:00 AMRAP
4 Ring Push-Ups
4 Sumo Deadlifts (155/115)
*Add two reps each round
*Score is total reps

Core / Accessory:
Banded Internal / External rotation 3×15 each
Hollow Hold Banded Reverse Crunches – 3×10

May 17, 2018

Strength / Skill:
Take 15 minutes to work up to a HEAVY one rep on block Power Cleans
*Have the bar right below the hip

Metcon:
3 Rounds
2 Laps
10 Power Cleans (95/65)
15 Thrusters (95/65)

Core / Accessory:
Banded Wrist Mobilization
Banded Elbow Extension – 3×10 (each arm)

May 16, 2018

Strength:
KB Bent-Over Row – 3×12
MB Bent Arm Pullovers – 3×10
Wide Grip Body Pulls – 3xMAX

Metcon:
3:00 AMRAP
10 Strict Pull-Ups
10 Hollow Rocks
1:00 Rest
3:00 AMRAP
10 Ring Pull-Ups
10 Ab Mat Sit-Ups
1:00 Rest
3:00 AMRAP
10 Kipping Pull-Ups
10 Russian Twists (45/25)

Core / Accessory:
Lax Ball Forearms
Bench Lat Stretch – 3x:30

May 15, 2018

Strength / Skill:
Front Squat – 12×3 (60%)
*:30-:40 Rest between sets

Metcon:
30-20-10
Goblet Squats (53/35)
Box Jumps (24/20)
Burpees

Core / Accessory:
Reverse Hypers – 3×15
Hip Box Stretch – 3x:30 (each leg)

May 14, 2018

Strength:
Push Press – 10×2 (80% of 2 rep max)
*Every even set, partner shoulder press 2 reps (20/14)
*Quick catch and explode up

Metcon: 13:00 AMRAP
12 Shoulder to Overhead (95/65)
12 Toes to Bar
100m Overhead KB Carry (50m each arm) (53/35)
*50m is one rep

Core / Accessory:
KB Upright Row – 3×12 (each arm)
Ring Fallouts – 3×10

May 11, 2018

Strength / Skill:
Three Position Squat Cleans – 8×2
*Start at 50% of your clean and progress as necessary
*Pause Mid shin / pause above the knee / pause below the hip then extend hip into a squat clean

Metcon:
5 Rounds
10 Pistols (each leg)
*All reps on one leg then switch
15 KB Swings (72/53)
*Russian
40 Double Unders

Core / Accessory:
Banded MB Good Mornings – 3×15
BD Squat w/hold – 3x:45
*Band below the knee

May 10, 2018

Strength:
Pause Bench Press
5×5 (65%) (:02 Pause on your chest)

Metcon:
Ring Dips
1 Arm KB Row
1-2-3-4-5-6-7-8-9-10
*For the Row, rep is for each arm

Core / Accessory:
Landmine Meadows Row – 3×12 (each arm)
KB Curls – 3×12