Casey Fonoti

Wednesday 10/16/2019

Strength: Three sets of: Hanging Med-Ball Hamstring Curls x 10 Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x… Read more »

Tuesday 10/15/2019

Strength: Five sets of: Dumbbell Z-Press x 10 reps @ 2111 Rest 60 seconds Stationary Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds Conditioning: Five rounds… Read more »

Monday 10/14/2019

Strength: Every minute, on the minute, for 20 minutes (4 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Goblet Squats Minute 3 – 45 seconds of Banded Good Mornings Minute 3 – 30-Second L-Sit (accumulated… Read more »

Tuesday 10/8/2019

Conditioning: “Fran” Rounds of 21, 15, and 9 reps of: 95/65 lbs Thrusters Pull-Ups Rest until relatively recovered, and then… Accessory: Two sets of: Bulgarian Split Squats x 8 reps @ 3010 immediately followed by… Dynamic Bulgarian Split Squats x… Read more »

Monday 10/7/2019

Strength: Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Band-Resisted Face Pulls x 15 reps @ 21X1 Rest… Read more »

Friday 10/4/2019

Every 90 seconds for 12 minutes (2 sets): Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold Friday 10/4/19 Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps Station 3 – Double DB… Read more »