(703) 266-0118 ethanb@thenzone.com

November 02, 2017

Strength: Back Squat 5×3 Build to a Heavy 3 Starting @ 70% Metcon: 200 M Run 3 Rounds: 5 Power Cleans/ 10 (total) Front Rack Lunges (95/65) 400 M Run 3 Rounds: 15 Deadlifts / 10 (total) Back Rack Lunges (95/65) 200 M Run Core/Accessory: 3 Sets: 15x Banded Leg...

October 28, 2017

Metcon: 3 Rounds for Time/ Max Reps: Deadlift (95/65) 100m Run Burpees 100m Run Push Press (95/65) 100m Run Double Unders 100m Run Partner 1 completes movement, while partner 2 runs, then they switch. After both have completed run, partners move to the next...

October 25, 2017

Strength: Deadlift 3×5 @85% of 5RM Metcon: 5 Rounds 9 Snatch Grip Deadlifts (115/75) 6 Hang Power Snatch (115/75) 3 Overhead Squats (115/75) Cores/Accessory: 20x Turkish Get-up (10 each side) Accumulate 3 minutes in a plank Hold (1:00 each...

October 06, 2017

Strength: Lower Body Aux Straight Leg Deadlift Good Mornings w/ Bar 3×10 Partner Glute Hams 3×8 Metcon: AMRAP 20 5 Rope Climbs 10 Dealdlifts (185/135) 100 Meter Row 30 Buprees over the Erg Core/Accessory: 100x Band...

August 29, 2017

Strength: 3 Rounds of Bar Rows off the Rack 10 Wide 8 Reverse 6 Close Grip Metcon: Deadlift Move 20,000 / 17,000lbs Core/Accessory: 3 Sets: 12 KB Pullovers 10 One Arm KB Upright Rows

August 01, 2017

Crossfit Total Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 *3 attempts per lift; weight cannot decrease; declare opening attempt prior to beginning total **Score is Total pounds lifted, but note Max lifts for each exercise

July 19, 2017

Strength: Deadlift 3×5-8 reps @75% Metcon: AMRAP 12: 8 Hang Power Snatch (95/65) 16 Jumping Lunges (8 per leg) 32 Double Unders Core/Accessory: TBA