(703) 266-0118 ethanb@thenzone.com

June 14, 2017

Strength: Push Press + Jerk 5x (1+1) Metcon: 5 Rounds 1 Minute Max Reps 1 Bar Movement 1 Minute Max Reps 1 Body Weight Movement 1 Minute Max Reps 1 Cardio 1 Minute Rest Core/Accessory: 3 Sets: Russian Twists x15 each side 1:00 Plank Hold...

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 23, 2017

Strength: Push Press 6×2 Work Up to a Heavy Double Metcon: 4 Rounds 5 Handstand Push Ups 10 Ring Dips 15 Push Ups Core/Accessory: 3 Sets: 30 second Support hold on rings 15x Banded Tricep Pulldown (each...

May 03, 2017

Strength: Snatch Pause 1 Inch off Ground Work up to a Heavy Single Metcon: 5 Rounds 5 Power Snatches 95/65 10 Push Presses 95/65 15 Toes to Bar Core/Accessory: Tabata Plank Front/Left/Right

April 25, 2017

Strength: Push Press 5×5 work up to heavy 5 in 5 sets Metcon: 12 Min AMRAP 5 HSPU or 10 Dumbell Presses 10 Hang Power Snatches 115/75 200 Meter Run Core/Accessory: 100 Banded Tricep Push Downs

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...

January 23, 2017

Don’t forget to sign up for the CrossFit Open! You can sign up here: https://games.crossfit.com/ See a coach with any questions. Strength EMOM 10:  1 Power Clean 1 Hang Squat Clean 1 Push Jerk *Pick a weight you can move well. Feel free to add weight if necessary....

December 19, 2016

Strength Back Squat- 5-5-5-5-5 *Start at 65% of 1RM. Add weight through the sets as you’re feeling good, and as long as form stays. If you fail to complete 5 reps in a given set, drop weight to the last completed set. MetCon AMRAP in 10:00 7 Push-Press (135/95)...