(703) 266-0118 ethanb@thenzone.com

June 23, 2017

With a Running Clock: Buy In: 7 Minutes to Find a Heavy Power Clean *Factor in time to adjust weights for the WOD* AMRAP 15 10 Power Clean (115/85) Push Press (115/85) 10 Front Squats (115/85) 1 Minute Rest/Get Set up for Shuttle Runs Cash Out: 7 Minutes Med Ball...

June 05, 2017

Strength: Push Press 1 Rep Max Metcon: “Chief” Max rounds in 3 minutes of: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 minute. Repeat for a total of 5 cycles. Core/Accessory: 3 sets: Fwd/Lat Raise x12 Med Ball Rotational Throws x10 each...

May 25, 2017

Strength: EMOM 8 Clean Pull & Full Clean Metcon: EMOM 10 Odds: Max Reps Power Cleans (135/95) Evens: Max Reps Kettlebell Swings (24/16) *0:00 – 1:00 = Odd 1:00 – 2:00 = Even Etc. Core/Accessory: 50x Banded Leg Curls 50x KB Bicep Curls (each arm)- Butt...

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 28, 2017

Strength: Power Clean – Work up to a heavy Double Metcon: AMRAP 12 10 Hang Power Cleans 20 Burpees 40 Double Unders Core/Accessory: 3 x 10 Barbell Rollouts Flex Friday: Bicep Curls 3 x 21

April 06, 2017

Strength: 30 Negative Pull-ups 3 x Max Effort Dead Hang from Pull-up Bar Metcon 0:00-4:00 Set heaviest Clean possible (squat, power,split, anyhow) Then: AMARP 4:00-10:00 of; 15 Box Jumps (24″/20″) 10 Ring Dips Then:10:00-14:00 Set heaviest Clean possible...

April 04, 2017

Skill Work “Test Day” 5:00 to set max UB set of Push-ups  Then: 3 sets at 40% of that max effort (So if you got 10, you’d do 3 sets of 4 reps) Metcon 12-9-6-3 of: Power Clean (135#/95#) Push Jerk (135#/95#) Burpees over the Bar Core/Accessory 3 x 10 Banded Face...

March 01, 2017

Strength EMOM 8:00 Power Clean + 1 Split Jerk Perform @70% of 1RM Power Clean Metcon AMRAP 4:00 5 Front Squat (135#/95#) 10 Hand Release Push-ups  Rest 2:00 AMRAP 4:00 5 Push Press (135#/95#) 10 Toes to Bar Rest 2:00 AMRAP 4:00 5 Power Snatch (135#/95#) 10 Burpees...

February 7, 2017

Strength EMOM 8:00 Complete the following sequence each minute; 1 Hang Power Clean + 2 Jerks (split or push) *Use the same weight throughout. Around 65% of your heavy push jerk. Metcon For Time: 40 Wallballs (20#/14#) (10’/9′) 100 Double Unders 40 Box Jump...