(703) 266-0118 ethanb@thenzone.com

July 21, 2017

Strength: Back Squat 15 Minutes to Find Heavy Set of 5 Reps Metcon: 8 Rounds: 15 Single Arm KB Swing (53/35) 100m Sprint Rest 1:1 Work *Even Rounds use Left Arm for Swings, Odd Rounds use Right Arm

July 14, 2017

Strength: Back Squat 3×8-12 Add 10lbs Metcon: AMRAP 10 10 Sumo Deadlifts (185/115) 50 Double Unders Core/Accessory: 3 Sets: GHD Sit-ups x15 Bulgarian Split Squats x8 each leg

July 03, 2017

REMINDER: CROSSFIT HYDRAULIC WILL BE CLOSED ON TUESDAY JULY 4TH Strength: Back Squat 3×8-12 @65% Metcon: 4 Rounds 10 Power Cleans (135/95) 15 Burpees 200m Run Core/Accessory: 3 Sets 10 Each Arm 1-Arm KB Overhead Squats 15 GHD Hip...

May 22, 2017

Strength: Back Squat 1 Rep Max Metcon: AMRAP 8 10 Wall Balls (20/14) 10 Box Jumps (30/24) 200 Meter Run Core/Accessory: 3 Sets: 10x Bulgarian Split Squats (each leg)- add weight as needed 15x GHD...

April 05, 2017

Strength: 15:00 to set 1RM Back Squat Metcon 3 Rounds, 1:00 at each station Wallballs  KB Swings (53#/35#) T2B Hand Release Push Ups Rest  *Score is total cumulative reps Core/Accessory 3 x max effort “L” holds from pull-up bar (scale to knees above...

March 09, 2017

Strength Back Squat: 6-6-6-6 @70% Metcon 50 Hand Release Push-ups 50 Air Squats  50 Burpees (make sure you jump at top of every rep) Run 1 Lap around Building  Core/Accessory Mobilize! Find something that aches and get after it. Discuss your thoughts on what 17.3...

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...

February 17, 2017

Strength 20:00 to find a 5RM Back Squat Metcon 2 RFT 21 Deadlifts (185/125) 21 Pull-ups  21 Cleans (185/125) *squat or power allowed 21 Ring Dips  Core/Accessory MOBILIZE!  Find something sticky or achy and take some time to fix...