(703) 266-0118 ethanb@thenzone.com

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...

October 19, 2017

Strength: Front Squat 5×2 @ 90% of 5RM Metcon: 5 Rounds 10 Wall Balls (20/14) 15 Abmat Sit Ups 20 Lunges Total Core/Accessory: 3 Rounds: 12x Ring Push-ups 15x KB Taters

October 09, 2017

Strength: Front Squat 15 minutes to find heavy set of 5 Metcon: 3 Rounds for Time: 400m Run 12 Front Squats at 60% of 5RM 9 Toes-to-Bar Core/Accessory: TBA

October 05, 2017

Strength: Front Squat 4×5 @ 80% Metcon: 3 Rounds 10 Front Rack Lunges (115/75) 15 Push Press (115/75) 20 Back Squat (115/75) *1 Bar for All Movements Core/Accessory: Tabata Wall Sits (use weight if...

August 23, 2017

Strength: Front Squat Heavy Set of 8 Metcon: AMRAP 8 5 Clusters (115/75) 10 Bar Facing Burpees Core/Accessory: Accumulate 3:00 in Plank Hold 50x Banded Leg Extensions

August 07, 2017

Strength: Front Squat 3×12 @ 70/75% Metcon: AMRAP 12 30 KB Swings 24/16 20 Goblet Squats 24/16 10 OH Squat (5 on each side) 24/16 Core/Accessory: 100 Windmills

August 03, 2017

Strength: Front Squat 3×12 @ 65% – 70% Metcon: 3 Rounds 12 Pistol Squats (6 each leg) 30 Russian Twists (Total) w/ Medicine Ball (20/14) 200m Run with Medicine Ball Core/Accessory: Upper Body Mobility...

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:...

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