(703) 266-0118 ethanb@thenzone.com

Saturday- 07/14/2018

Handstand Holds/Push-ups Handstand Holds (against wall) 2x Max Headstand Hold 3x Max Time Partner Handstand Hold 3x Max Time Pike Push-ups 3x 8-10 Pistol Squats Pistol Squat to Box 3×6 each Leg (non alternating) *Superset with KB Calf Rollout Concentric Pistol...

Saturday- 07/07/2018

Ring Dips Kipping Ring Dip Drills 4×5 *Find appropriate scale to use for Kipping Dips and complete 5 reps per set. If you have Kipping Ring Dips, Perform 4 sets of max reps Strict Ring Dips 3x 6-8 *Focus on pointing palms forward at the top. If 6-8 is too easy,...

Saturday- 06/30/2018

Ring Muscle-ups Kneeling Ring Muscle-ups 4×6 *focus on pulling body through the rings as upright as possible Kip Swing + Hip to Ring Pull-up 5x (3+1) *Perform 3 kips Swings on high rings (increasing size of swing on each rep), then perform a pull to the hip. If...

Saturday- 06/23/2018

Handstand Hold/HSPU Partner Handstand Hold 3x Max Handstand Push-ups (Strict) 4×8 *use abmat(s) if needed Handstand Box Circles 3x One Rotation each direction Pull-ups Kip Swing + Kipping Pull-ups 3(3+2)x 4 sets *Perform 3x Kip swings + 2x Kipping Pull-ups- 3...

Saturday- 06/16/2018

Pistol Squats Pistol Squat to Box 4×6 each leg (controlled decent) *Lightly tap box at bottom, do not fall onto box. Pistol Squat Negatives 3×5 each leg *4-5 second decent Toes-to-Bar Kip Swings 3×8 Kipping KTE/TTB 3x Max Strict Leg Raises/ Toes to Bar...

Gymnastics- 06/15/2018

Push-ups Planche Push-ups 4×10 *From a Push-Up Position, lean forward so hands are more in line with the rib cage. Perform 10 reps bringing the rib cage to the hands. Scale to regular push-ups if needed Scapular Push-ups 3×12 *Start Rep by pressing shoulder...

Wednesday- 06/13/2018

Ring Muscle-ups Seated Muscle-up Transitions 4×5 *start below rings in kneeling position, pull through transition while keeping feet on the floor False Grip Ring Rows 3x Max *2 second hold at the top Chin-up Holds 3x Max *Pull to top of chin-up (palms facing)...

Saturday- 06/09/2018

Ring Muscle-ups Banded Transitions x15 *Focus on pulling to the rib cage and through Kneeling Ring Pulls 4×5 Ring Support Holds 3x Max Handstand Hold/Push-ups Pike Push-ups 3×10 Handstand Holds 3x Max Handstand Box Circles 3x 1 lap each direction Alternating...

Gymnastics- 06/08/2018

Pistol Squats Pistol Squat to Box 4×8 each leg *Lightly tap box at bottom, do not fall onto box. Pistol Squat Negatives 3×5 each leg *4-5 second decent Narrow Stance Air Squats 3×15 Ring Dips Strict Ring Dips 3×8 *3 second decent on each rep Ring...

Gymnastics- 06/05/2018

Handstand Hold/Pushups Pike Push-ups 4×10 Kipping HSPU 4x Max *Focus on using kip to drive through full movement Handstand Hold 3x Max Hold * Position hands shoulder width apart, as close to wall as possible. Pull-ups Kip Swings 3×12 *Focus on tight core...