(703) 266-0118 ethanb@thenzone.com

June 21, 2017

Strength: 1 Rep Max Bench Metcon: AMRAP 10 10 Ring Muscle Up to Ring Dips 20 Toe to Bar 30 Box Jumps (24/20) Core/Accessory: 12x Fwd/Lateral Raise 10x KB Flys

June 15, 2017

he ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed. If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground.

June 07, 2017

Auxiliary Work: 3×12 Bar Shrugs 3×10 Kettlebell Rows 3×8 Strict Pull Ups Metcon: AMRAP 20 Partner 1: 200 Meter 1 Arm Farmers Carry Partner 2: 5 Pull Ups 10 Box Jumps (24/20) 15 Medicine Ball Slams (20/14) *Once Partner 1 comes back, Pick up where...

June 02, 2017

Strength: Front Squat Work up to Heavy Double Metcon: “Kelly” 5 Rounds Run 400 meters 30 Box Jumps (24/20) 30 Wall Balls (20/14) Core/Accessory: Alternating Tabada Plank & Hollow Hold

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...

May 12, 2017

Strength: Power Cleans x2 EMOM 10 Metcon: Buy In: 500 Meter Row 10-9-8-7-6-5-4-3-2-1 Box Jump (24/20) Ground to Overhead (115/75) Cash Out: 500 Meter Row

April 24, 2017

Strength: Squat 5×5 work up to heavy 5 in 5 sets Metcon: 3 Rounds For Time 30 Wall Balls 20/14 20 OH Alternate Lunges 45/25 10 Box Jumps 30/24 Core/Accessory: 50 Russian Twists

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...

April 18, 2017

Strength: 5:00 to set a Max Effort set of push-ups Then 10:00 to complete 4 sets at 25% of the ME set Metcon: 30-20-10 Calorie Row Box Jump (24″/20″) T2B Core/Accessory: 3 x 8 Turkish Get Ups 2 x 25′ Monster...