(703) 266-0118 ethanb@thenzone.com

August 01, 2018

DAY 3 of HERO WEEK! Each workout this week will be a hero workout!  Please take a moment before each workout to recognize and think about the hero for whom the workout is named. If you need a day to rest, take it. “Tillman” 7 Rounds For Time 7 Deadlifts...

July 30, 2018

WELCOME TO HERO WEEK! Each workout this week will be a hero workout!  Please take a moment before each workout to recognize and think about the hero for whom the workout is named. Strength: Work up to your power clean weight for the MetCon Metcon:...

July 17, 2018

**There will not be an open gym Today from 7am – 9am.** Strength: 4 x (3 Wide Grip, 3 Regular Grip, 3 Narrow Grip) @ 60%-65% 1RM (Work up to 70% if too light) Rest no more than 20 seconds between each 3 reps Metcon: 5 Rounds 10 Toes-to-Bar 15 KB Swings (70/53)...

July 05, 2018

Strength: EMOM 8 2 Cleans @ around 70% Metcon 21-15-9 Hang Clean 12 Minute Cap Must go each set unbroken and increase weight each time. If you drop during set then you must restart that set. Score is sum of 3...

Gymnastics – 04/07/2018

Warm-up Lax Ball Rollout – Upper Back, Shoulders, Forearms Foam Roller – Lats, Mid-Back Pull-up / Muscle Up Drills Kip Swing To Pull-up on Bar 4 x (3 Kips to 2 Pull – ups) False Grip Ring Rows 4 x 5 (:03 Hold at chest) Ring Support Holds 3 x ME...