(703) 266-0118 ethanb@thenzone.com

July 26, 2017

Strength: Snatch Pull, Hang, Full 5 x 1 Metcon: Grace 30 Clean & Jerk (135/95) Core/Accessory: 100 Banded Rotational Twists (50 each leg) 50 DB Split Squats (25 each leg)

March 22, 2017

Strength EMOM 8:00 1 Power Clean + 3 Push Jerk @65% of 1RM Push Jerk Metcon 3 RFT Row 500 meters 12 Clean & Jerk (115#/75#) 40′ Handstand Walk (20′ out and 20′ back) *scale for HS walks will be Kick-ups onto wall or Wall Walks. *15 Kick-ups or 7...

January 20, 2017

MetCon 30 Minute EMOM 1.) 10 Clean & Jerks 135/95 2.) Rest 3.) 10 C2B 4.) 60 Double Unders 5.) Rest 6.) 10 DL 225/135 7.) Rest 8.) 10 Pistols 9.) 20/15 cal Row 10.) Rest repeat the series for (3) Rounds to reach the 30:00 mark. Core/Accessory Spend 10:00...

January 03, 2017

Strength Pendlay Rows 6-6-6-6 *go heavier than last time  MetCon WORKOUT 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: Clean and Jerk (135/95), 3 reps 3 Toes-to-bar Clean and Jerk, 6 reps 6 Toes-to-bar Clean and Jerk, 9 reps 9...

January 02, 2017

Strength 1RM Clean & Jerk 20:00 to set a 1RM MetCon “Flight Simulator” Complete for time: Unbroken sets of Double Unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 *You must stop between sets. You cannot jump single-unders between sets....