Casey Fonoti

Monday 8/19/2019

Strength: Take 15 mins to work up to today’s heavy Overhead Squat OR spend the time working on mobility in the overhead squat. Conditioning: Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 30 Shoulder… Read more »

Friday 8/16/2019

Strength: Take 20 minutes to build to today’s 1-RM… Tempo Front Squat x 1 rep @ 32X1 Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position… Read more »

Wednesday 8/14/2019

Every 60 seconds, for 4 minutes (2 sets) of: Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort Interval 2 –  Burpee Pull-Ups x 30 seconds effort Conditioning: Every 90 seconds, for 30 minutes (5 sets) of: Station… Read more »

Tuesday 8/13/2019

A. “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 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x… Read more »

Monday 8/12/2019

Every 4 minutes, for 32 minutes (8 sets) for total load: 400 Meter Run 8 Shoulder to Overhead The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the… Read more »

Wednesday 8/7/2019

Strength: Six sets of: Push Press x 3 reps @ 11X2 Rest 2 minutes Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before… Read more »