Casey Fonoti

There is no 6am class today (6/24). Regular 6am class will resume tomorrow (6/25). Warm-Up. Wall Slides x 5 @ 3131 Y’s, T’s & W’s x 5 per position Pec Activation x 60-90 seconds Kettlebell Halos x 10 (5 each direction)… Read more »

Strength: Five sets of: Back Squat x 2 reps @ 90+% Rest 2 minutes Conditioning: “Little Giza” For time: 25 Pull-Ups 50 Wall Ball Shots (20/14 lbs) 100 Double-Unders 50 Wall Ball Shots 25 Pull-Ups Time Cap = 15:00

Rest Day/Active Recovery

Every 90 seconds for 12 minutes (4 sets): Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for… Read more »

Face Pulls x 10-15 reps Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler) Kettlebell Windmills x 10 reps per side Then… Conditioning: Every 2 minutes, for 30 minutes (5 sets): Station 1 – 400/300 Meters of Rowing… Read more »

Strength: Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of: Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3… Read more »

Strength/Skill: Every 3 minutes, for 18 minutes (two sets of each): Station 1 – 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope… Read more »

Active Recovery/Rest Day

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 »

Strength: Every 2 minutes, for 16 minutes (8 sets) of: Tempo Front Squat x 3 reps @ 31X1 Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets… Read more »