Casey Fonoti

Friday 8/17/2018

Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of… Read more »

Tuesday 8/14/2018

Strength: Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps OR 4-8 Ring Muscle Ups Station 2 – Nose-to-Wall Handstand Hold x 60 seconds OR 50-75 ft Handstand Walk Station… Read more »

Wednesday 8/8/2018

Strength: Three sets of: Barbell Glute Bridges x 8 reps (go heavy on these!) Rest 30 seconds Dumbbell Death March x 20 reps @ 3011 Rest 30 seconds Supinated-Grip Strict Pull-Ups x Max Reps @ 1111 (stick to the tempo… Read more »

Tuesday 8/7/2018

Strength: Every 3 minutes, for 12 minutes (4 sets): Tempo Low-Bar Back Squat x 5 reps @ 32X1 Conditioning: “Fran on Repeat” Every minute, on the minute, for 5 minutes: 12 Thrusters (95/65 lbs) 12 Pull-Ups If your “Fran” time… Read more »