(703) 266-0118 seand@thenzone.com

August 13, 2018

**There will not be a 5am class on Friday 8/17 or Monday 8/20**

Strength:
Snatch Pull from the Blocks (knee height)
5×3

Metcon:
5k Row

August 10, 2018

Strength:

Snatch: 7 x 2 @ 75% (Full depth)

Metcon:

For time:

50 Power Snatch (95/65)
50 Overhead Squat (95/65)
50 Box Jump (24/20)
50 Calorie Row
50 Pull ups

 

August 09, 2018

Strength:

Deadlift Deload Week

40% x 5; 50% x 5; 60% x 5

Metcon:

150 American KB Swings (53/35)
20 DU penalty with every drop

 

August 08, 2018

Strength:
Close Grip Bench Press 4×8

Metcon:
3 Rounds
10 Clean and Jerks (155/105)
400 Meter Run

August 07, 2018

THERE WILL NOT BE A 5AM CLASS on TUESDAY AUGUST 7th!

Strength:
Back Squat 5×5 @ 75% of 1RM

Metcon:
AMRAP 10
16 1 Arm OH Kettlebell Alternating Lunges – 8 Each Arm (53/35)
8 Goblet Squats (53/35)
16 1 Arm Kettlebell Cleans – 8 Each Arm (53/35)

August 06, 2018

Strength:
4 x 12 Strict Press

MetCon:
5 Rounds
10 Ring Dips
15 Toes to Bar
200m Row

August 03, 2018

Hero Week day 5!!!!!! Hang in There!!

“Kalsu”:
For Time
100 Thrusters (135/95)
5 Burpees at the Top of Every Minute
*Starting with Burpees

or

“Light Kalsu”
100 Thrusters (95/65)
3 Burpees at the Top of Every Minute
*Starting with Burpees

August 02, 2018

Hero Week: Day 4!!!

“Griff”
For time:
Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

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In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

August 01, 2018

DAY 3 of HERO WEEK!

Each workout this week will be a hero workout!  Please take a moment before each workout to recognize and think about the hero for whom the workout is named. If you need a day to rest, take it.

“Tillman”

  • 7 Rounds For Time
    • 7 Deadlifts (315/205 lb)
    • 200 meter Sprint
    • 15 Pull-Ups
    • 45 seconds Rest

Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

July 31, 2018

DAY 2 of HERO WEEK!

Each workout this week will be a hero workout!  Please take a moment before each workout to recognize and think about the hero for whom the workout is named.

Jack
AMRAP 20
10 Push Press (115/85)
10 KB Swings (53/35)
10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.