Casey Fonoti

General Warm Up Every 3 Minutes for 12 Minutes Run 400m “Rest” in forward fold Then 1:00 Per Side, Doorway Stretch Workout For Time 30-25-20-15-10-5 Burpees to 6” Target AFAP Rest 3:00 after the 30, 25, then only 1:00 after… Read more »

General Warm Up 20 Spidermans 1:00 Wrist Stretch 20 Spidermans 1:00 Puppy Dog Stretch 20 Spidermans 100 Lateral Line Hops Workout 15 Rounds 10 Jumping Lunges 10 DB Push Presses 50/35s Rest :30 Extra 10 Rounds Hollow-to-Superman Roll x 4… Read more »

General Warm Up 5 Inchworms 1:00 Squat Hold 5 Inchworms 1:00 Handstand Hold 5 Inchworms 1:00 Plank Workout For Time 50-40-30-20-10 Dumbbell Snatch 50/35lbs Sit Ups Can you go unbroken? Extra 4 Rounds 30 Russian Twists w/ DB/KB/Plate/Medball 25/15lbs or… Read more »

General Warm Up 2 Rounds 50 Jumping Jacks 20 DB Pendlay Rows 10 Medball Cleans then 2:00 Per Side, Calf/Achilles Smash Workout AMRAP 7:00 Run (for distance, 3:30 out, 3:30 back) Rest 3:00 AMRAP 7:00 10 Wallballs 10 KB/DB SDLHP… Read more »

General Warm Up 1:00 Per Side, Doorway Stretch 1:00 Lunges 1:00 Plank 1:00 Jump Rope 1:00 Superman Hold Workout AMRAP 30 Minutes 2:00 Jump Rope 1:00 Wall sit 20 Medball Slams 20 Push Ups Extra 3 Rounds (each side) 15… Read more »

General Warm Up 3 Rounds 10 Step Ups 10 KB RDLs 10 Box Jumps (step down) then 2:00 Pigeon Stretch (each side) Workout 5 Rounds 20 KB/DB Goblet Step Ups 53/35lbs or less 20 KB Swings or DB Hang Snatches… Read more »

General Warm Up 2:00 Upward Facing Dog then, 2 Rounds 20 Squat Jumps 10 A-frame Toe Touches :30 Handstand Hold Workout AMRAP 6 Minutes Run 200m (Modify Run/ skip in place or jumping jacks :30 ) 20 V-Ups Rest 2:00… Read more »

General Warm Up 3:00 Calf/Achilles Smash (each side) then 2:00 Dragon Pose (each side) then 3:00 of Jump Rope then 10 Push Ups with a twist Workout For Time 100 Lateral Line Hops 50 Mountain Climbers 20 DB Thrusters 50/35s… Read more »