Casey Fonoti

Tuesday 9/25/2018

Due to uncontrolled circumstances, our 10am class is cancelled for the week! Sorry for the inconvenience, please come to anyone of our other scheduled classes! Take 20 minutes to build to today’s 1-RM Bench Press Conditioning: Complete as many rounds… Read more »

Monday 9/24/2018

Due to uncontrolled circumstances, our 10am class is cancelled for the week! Sorry for the inconvenience, please come to anyone of our other scheduled classes! Strength: Every 3 minutes, for 15 minutes (5 sets): Tempo Low-Bar Back Squat x 3… Read more »

Friday 9/21/2018

A. In teams of two, alternating full rounds, complete five rounds each of: 10 Power Cleans (115/75 lbs) 15 Shoulder to Overhead (115/75 lbs) 20 Alternating Reverse Lunges (115/75 lbs) B. Every 90 seconds, for 12 minutes (2 sets of… Read more »

Wednesday 9/19/2018

Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Wall Climb x 4 reps Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps Interval… Read more »

Monday 9/17/2018

Strength: Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75% Followed by… Every 2 minutes, for… Read more »

Friday 9/14/2018

Strength: Every 3 minutes, for 18 minutes (6 sets): Front Squat x 1 rep @ 90-95% or more of 1-RM Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Squat Cleans (135/95 lbs) 3… Read more »

Wednesday 9/12/2018

Strength: Every 90 seconds, for 12 minutes (8 sets) of: Bench Press x 2 reps @ 80% Conditioning: 4 RFT of: 400 Meter Run 10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) 10 Single-Arm Dumbbell Push Press* (right… Read more »