(703) 266-0118 ethanb@thenzone.com

December 07, 2017

Strength: Hang Power Clean + Full Clean + Power Jerk EMOM for 10 minutes x(1+1+1) @65% of Full Clean Metcon: Minute 0-4 3 Rounds 10 KB snatch (53/35) 10 Box Jumps (24/20) Minute 4-8 3 Rounds 12 KB snatch 12 Box Jumps Minute 8-12 3 Rounds 14 KB snatch 14 Box Jumps...

November 10, 2017

Strength: 3 Rounds L Sit Holds 3x Max Effort Deficit HSPU (45/25) 3x Max Effort Ring Pull Ups 3x Max Effort Metcon: For Time With a Partner: 1000 M Row Partner A 50 Wall Balls (20/14) Partner B 500 M Row Partner A 30 Box Jumps (24/20) Partner B 250 M Row Partner A 50...

October 18, 2017

Strength: Gymnastics Strict Pull Ups 3 x Max Reps Hand Stand Holds 3 x Max Effort False Grip Ring Rows 3 x 8 Metcon: EMOM 10 minutes 10 Pull Ups- Even 15 Box Jumps (24/20)- Odd Then… Minute 10-11: Max Rep Pull-ups Minute 11-12: Max Rep Box Jumps *Score = 2...

October 10, 2017

Strength: Hang Snatch + Full Snatch 6 Sets (1+1) @75% Super Set with 2 Seated Box Jumps *Rest 45-50 seconds between sets Metcon: AMRAP in 9 minutes 1 Power Clean (135/95) 2 Box Jumps (24/20) 2 Power Cleans 4 Box Jumps 3 Power Cleans 6 Box Jumps Increasing by 1 Power...

September 20, 2017

Strength: Bar Row 1 Round with 30 Second Pause Wide Close Reverse Metcon: 30 Box Jumps (24/20) 30 Windshield Wipers 30 Hollow Rocks 30 Power Cleans (115/75) 30 Shoulder to Over Head (115/75) 30 Burpees Over the Bar Core/Accessory: 100x Band Tears 50x Single Leg...

August 02, 2017

Strength: EMOM 10 2x Power Clean @65-70% *If weights feel good then move to 75% but no higher Metcon: EMOM 12 Even minutes- 12 Medicine Ball Ground to Over Shoulder (20/14) Odd minutes- 15 Box Jumps (24/20) Core/Accessory: 3 Sets: 30 second plank hold 10 Single Arm...

July 29, 2017

Fight Gone Bad 3 Rounds Wall Balls Sumo Deadlift High-Pull Box Jumps Push Press Calorie Row In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break...

July 27, 2017

Strength: Good Mornings 3 x 8 Metcon: 21-15-9 800 Meter Run Kettlebell Swings (53/35) Box Jumps (24/20) Core/Accessory: 3 Sets: 10 Single Leg Deadlift 12 Reverse Flys

July 17, 2017

Strength: EMOM 10 1 Hang Squat Clean + 1 Squat Clean *Start at 65% and Build Up Metcon: 4 Rounds 5 Front Squat @ 75-80% of Heaviest Clean Complex 10 Box Jumps (24/20) 5 Front Squat @ of Heaviest Clean Complex 10 Bar Facing Burpees Core/Accessory:...