(703) 266-0118 ethanb@thenzone.com

June 09, 2017

Strength: Full Clean, Hang Clean, Jerk Work up to a Heavy Set Metcon: 4 Rounds: 5 Kettlebell Snatches (L) (53/35) 10 Kettlebell Over Head Lunge (L) (53/35) 5 Kettlebell Snatches (R) (53/35) 10 Kettlebell Over Head Lunge (R) (53/35) 15 Abmat Sit Ups Core/Accessory: 3...

May 31, 2017

Strength: Deadlift 1 Rep Max Metcon: AMRAP 8 5 Chest to Bar Pull Ups 10 Air Squats 20 Ab Mat Sit Ups Core/Accessory: Accumulate 2 minutes in GHD Back Extension Hold 60x Reverse Lunges (30 each leg)- Add weight as...

April 20, 2017

Strength: 100 Abmat sit-ups for Time Metcon: For Time 21-15-9 Deadlift (225#/155#) Handstand Push-ups Box Jumps (24″/20″) Core/Accessory: Core/Accessory: 60 Second Plank 45 Second Plank 30 Second...

March 30, 2017

Skill Work 15:00 +\- Ring Dips *work on basic strength and/form. Keep arms pinned to your sides, trying to put hands in pockets on extension. Work on not swimming into back flexion during extension. No big sets here. We’re not trying to tax the triceps, but...

March 21, 2017

Strength Bent Over Barbell Row: 8-8-8 *pick a manageable weight and stick with it for all sets. Metcon For Time: Run 2 Laps around the Building Then 3 Rounds 10 Pull-ups 5 Front Squat (135#/95#) Then Run 1 Lap around the Building Then 3 Rounds 25 Abmat Sit-ups 5 OHS...

March 06, 2017

Strength Squat Clean 3-3-3-3-3 *Start around 50% and add weight through the sets as technique allows. Rest 90-120 seconds between sets. Touch and Go is acceptable, but not required. Make sure each lift is setup well. Keep hands on the barbell the entire time. Metcon...

February 23, 2017

Strength Ring Push-ups 10-10-10 Metcon Row 2k 100 Abmat Sit-ups  30 Back Squat (135/95) **Back Squat barbell starts on the floor. Athlete must clean, then Press/Jerk to Overhead and receive the bar in the back rack to begin the movement. Core/Accessory Mobilize, watch...