Casey Fonoti

Monday 4/22/2019

Strength: Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lift-Offs + High Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 65% to today’s heavy. If you miss, reduce the load… Read more »

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Friday 4/19/2019

Strength: Three sets of: Bulgarian Split Squats x 8 reps each leg  Rest 45 seconds after each leg Strict Handstand Push-Ups x 8-10 reps  (if you aren’t capable of this rep scheme yet, break up your reps and try to… Read more »

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Wednesday 4/17/2019

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Front Squat *Set 1 – 4 reps @ 65% of 1-RM *Set 2 – 4 reps @ 70% *Set 3 – 3 reps @ 75% *Set 4 – 3 reps… Read more »

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Tuesday 4/15/2019

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Build over the course of the 8 reps to today’s heavy. Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 30… Read more »

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Monday 4/15/2019

“Strict Diane” Complete rounds of 21, 15 and 9 reps for time of: 225/155 lb Deadlifts Strict Handstand Push-Ups B. Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Barbell Hip Thrust x 6 reps  Station 2… Read more »

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Wednesday 4/10/2019

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of: 2 Minutes of Rowing (for calories) 2 Minutes of Burpee Box Jump-Overs (24″/20″) 2 Minutes of Rowing (for calories) 400 Meter Run Note number of calories/reps achieved in… Read more »

Tuesday 4/9/2019

Strength: Five sets of: Barbell Z-Press x 5 reps Rest 75 seconds Weighted Strict Pull-Up x 5 reps Rest 75 seconds Build over the course of the five sets to today’s heavy 5-RM for both movements. Conditioning: Complete as many… Read more »

Monday 4/8/2019

Strength: Four sets of: Bulgarian Split Squat x 8 reps each leg Rest 45 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps Rest 60 seconds The goal for today is to establish your 8-RM Bulgarian Split Squat…. Read more »