Casey Fonoti

Monday December 4, 2017

Strength: 6 sets Clean x 1.1.1 (rest 10 seconds between singles – FULL cleans) Conditioning: In teams of 2, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of: 6 Hang Squat Cleans (135/95… Read more »

Wednesday November 29, 2017

Skill Work: Take 15 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc… Conditioning: For time: 50… Read more »

Monday November 27, 2017

Strength: 5 sets of: Back Squat x 5 reps Rest 90 seconds Dumbbell External Rotation x 10 reps each Rest 90 seconds Conditioning: 3 RFT: 20 Calories of Rowing 30 Wall Ball Shots (20/14 lbs)

Friday November 24, 2017

Limited hours today. 8am-12pm (with a 10:00am class). Strength: 4 Sets Goblet Squats x 10 reps Rest 60 seconds Single-Arm Shoulder Press x 8 reps each arm Rest 60 seconds Farmer’s Carry x 40 Meters Rest 60 seconds Conditioning: In… Read more »