Casey Fonoti

Wednesday 10/4/2017

Strength: 4 sets of: Single-Arm Dumbbell or Kettlebell Press x 4-6 reps Rest 60 seconds Kettlebell Swings x 25 reps Rest 60 seconds Conditioning: 3 rounds for time of: 10 Power Cleans (135/95 lbs) 20 Push-Ups 40 Double-Unders

Tuesday 10/3/2017

Strength: 3 sets of: Bulgarian Split Squats x 4-6 reps each leg Rest 90 seconds Ring Dips x Max Reps Rest 90 seconds Conditioning: 4 rounds for time of: 5 Front Squats (185/135 lbs – taken from floor) 10 Pull-Ups… Read more »

Monday 10/2/2017

Strength: 4 sets of: Bench Press x 4-5 reps Rest 2 minutes Clean Pulls x 3 reps Rest 2 minutes Conditioning: 5 sets for max calories/reps of: 30 seconds of Rowing 30 seconds of Rest 60 seconds of Burpees Rest… Read more »

Friday 9/28/2017

Strength: 4 Sets Deadlift x 4-6 reps Rest 2 minutes Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 10 Push Press (115/75 lbs)… Read more »

Tuesday 9/26/2017

Strength: 4 Sets Back Squat x 4-6 reps (Increase from last week) Rest 2-3 minutes ***Rope Climb Skill  OR Accessory Work Take 10 minutes to work on the different foot drills on a box. If you are efficient at rope… Read more »

Monday 9/25/2017

Starting today, we will be posting the strength part of our workouts to the website. Strength: Take 15-20 minutes to work up to a 1-RM Clean & Jerk Conditioning: “The Chief” Against a three-minute running clock, complete as many rounds… Read more »

Saturday 9/23/2017

3 Sets for MAX REPS of: 60 seconds of Wall Ball Shots 60 seconds of Power Cleans (135/95 lbs) 60 seconds of Box Jump-Overs (24″/20″) 60 seconds of Push Press (95/65 lb.) 60 seconds of Row (for Cals) Rest 60… Read more »