Casey Fonoti

Tuesday 3/31/2020

General Warm Up Run 800m then 20 Arm Circles Forward 20 Arm Circles Backwards then 1:00 Squat Hold Workout 5 Rounds AMRAP 1:00 Mountain Climbers AMRAP 1:00 Push Ups AMRAP 1:00 Jump Squats AMRAP 1:00 V-Ups Rest 3:00 Extra 1:00… Read more »

Monday 3/30/2020

Workout Every 3 Minutes for 30 Minutes 10 Burpees 10 Sumo Deadlift High Pulls (KB, DB, or Barbell) 30 Lateral Line Hops Extra 5 Rounds 1:00 Superman Hold Rest as needed Scaling –  Substitute KB/DB/Barbell for gallon jug or a… Read more »

Friday 3/27/2020

General Warm Up 2:00 Saddle Pose then, 20 Lateral Line Hops 20′ Duck Walk (10′ forward, 10′ backwards) then, 10 Squat Jumps (for height) Workout Every 2 Minutes for 20 Minutes 10 Box Jumps or Jumps Over an Object 20… Read more »

Thursday 3/26/2020

General Warm Up 3 Rounds 12 Lateral Squats 8 Push Ups w/ a twist then, 20 Calf Raises Workout 30-20-10 Goblet Lunge Steps 1-Arm KB/DB Push Presses 50/35lbs or less 1-Arm KB/DB Row Lateral Hops over the KB/DB Extra Tabata… Read more »

Wednesday 3/25/2020

General Warm Up 9 Burpees 20 Lunge Steps 7 Burpees 20 Lunge Steps 5 Burpees then 2:00 Puppy Dog Pose Workout 3 Rounds 15-12-9 Dumbbell Snatch 50/35lbs or less Lateral Burpee over the DB Rest 4:00 between 15-12-9’s Extra 3… Read more »

Tuesday 3/24/2020

General Warm Up Tabata Lateral Line Hops then, 10 inchworms then, 1:00 Per Side, Doorway Stretch Workout AMRAP 4:00 x 5 30 Mountain Climbers (each leg coming up = 1 rep) 15 Sit Ups 15 Push Ups Rest 1:00 between… Read more »

Friday 3/20/2020

Conditioning AMRAP 15 Minutes 7 Thrusters 115/75 lbs 7 Toes 2 Bar 7 Power Snatches 115/75 lbs 7 Toes to Bar Strength 3 Sets 1:00 Sand bag hold AHAP Rest as needed between sets Accessory a. Inverted Rows 4 max… Read more »

Thursday 3/19/2020

Conditioning 5 Rounds :45 Max calorie Bike 1:15 mas rep SDLHP (75/55) :45 max Calorie row 1:15 Pax rep Push Press 75/55 Extra Accumulate 3 minutes in a dead hang in as few sets as possible