Casey Fonoti

Tuesday 10/23/2018

Every 2 minutes and 30 seconds, for 20 minutes (8 sets): 2 Clean Lift-Offs + 1 Power Clean (for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella,… Read more »

Monday 10/22/2018

A. Three sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least… Read more »

Friday 10/19/2018

A. Rounds of 15, 12 and 9 reps for time of: Thrusters Burpees (recommended weights 135/95 lbs) B. Three sets of: Bulgarian Split Squat x 10 Rest 30 seconds Single-Arm Trap 3 Raises x 10 Rest 30 seconds

Wednesday 10/17/2018

Strength: Every 3 minutes, for 15 minutes (5 sets): Shoulder Press x 3-5 reps If you achieve 5 successful reps, increase the load in the next set. Conditioning: Complete as many rounds and reps as possible in 12 minutes of:… Read more »

Tuesday 10/16/2018

“Christine” Three rounds for time: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24″/20″) Rest until relatively recovered, and then… B. Three sets of: Posted Single-Leg Deadlifts x 10 Rest 60 seconds Barbell Glute Bridges x 8 Rest 60… Read more »

Monday 10/15/2018

Strength: Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 Conditioning: Against a 2-minute running clock, perform… Read more »

Friday 10/12/2018

Strength: Take 15-20 minutes and build to today’s 1-RM Power Clean Conditioning: For time: 30 Calories of Row 30 Burpees 30 Wall Ball Shots (20/14 lbs) 30 Kettlebell Swings (53/35 lb) 30 Dumbbell Push Press (55/35 lb DBs) 30 Pull-Ups

Wednesday 10/10/2018

Strength: Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps Go heavy the final steps should not be performed without struggle. Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 20… Read more »