(703) 266-0118 ethanb@thenzone.com

November 28, 2017

Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory: TBA

November 18, 2017

Metcon: For Time with a Partner: 200m Run 100x KB Swing (53/35) 200m Run 80x Burpees 200m Run 60x Lunges (total) 200m Run 40x Pull-Ups 200m Run 20x Wall Ball (20/14) *Partners May Split Reps as desired, but must complete runs...

November 14, 2017

Strength: 1 RM Snatch Metcon: 5 Rounds for Time 5 Hang Power Cleans (165/105) 20 Kettlebell Swings (53/35) 200m run Core/Accessory Barbell Rollouts 3×10

November 09, 2017

Strength: Zercher Squat 5 x 12 Metcon: 3 Rounds 10 Alternating Pistols (total) 20 Single Arm Russian KBS 53/35 (10 on Each Arm) 400 M Run Core/Accessory: 3 Sets: 10x Bulgarian Split Squats (each leg) 10x Single Leg Deadlift (each...

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 24, 2017

Strength: Strict Press 5×3 @90% of 5RM +5lbs Metcon: 10 Minute AMRAP BUY IN: 50 Kettlebell Swings (53/35) 5 Chest to Bar Pull Ups 10 Hand Stand Push Ups 100m Run Core/Accessory: 3 Sets: 12x Fwd/Lat Raise 12x Reverse...

October 17, 2017

Strength: 1 Hang Squat Clean + 1 Full Clean 6x (1+1)- building to heavy set Metcon: 4 Rounds 30 Double Unders 10 KBS (70/53) 200m Run Core/Accessory: 3 Sets Hollow Hold x40 seconds Single Leg KB Deadlift x12 each...

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