Casey Fonoti

Friday 7/5/2019

12:15pm and 5:30pm classes only! Open Gym: 6:00am-7:30pm Warm-Up. Spend 3-5 minutes on this thoracic + posterior chain mobility drill. Lunge Matrix x 5 steps to each position Pronated Hang x 60 seconds Banded Good Mornings x 15 reps (increase your… Read more »

Tuesday 7/2/2019

Strength: Take 15-20 minutes to build to today’s heavy Power Clean Conditioning: Every 4 minutes, for 16 minutes (4 sets) for times: 500 Meter Row 5 Power Cleans (185/135 lbs)

Monday 7/1/2019

Strength: Five sets of: Push Press x 5-6 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 »

Wednesday 6/26/2019

Warm-Up. Thoracic PAILs &RAILs Thoracic Spine Isometric Holds Followed by… Two Sets of: Russian Babymakers x 5 Cuban Press x 5 Close Grip Overhead Squat x 5 Followed by… Two Sets of: Muscle Snatch x 3 Snatch Drops x 3… Read more »

Tuesday 6/25/2010

Warm-Up. Two sets of: Perform 30 seconds on each side of the following movements… *Station 1 – Banded Palloff Hold *Station 2 – Banded Good Mornings *Station 3 – Single-Leg Glute Bridge Hold *Station 4 – Side Plank Hold *Station… Read more »