Casey Fonoti

At home pulling station hack.

Over the last 4 weeks we have done a lot of pushing movements, with this hack we are now adding pulling movements! Find an old sheet and practice this. Always test the knot and door before using your full body… Read more »

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Friday 4/17/2020

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 »

Thursday 4/16/2020

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 »

Wednesday 4/15/2020

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 »

Tuesday 4/14/2020

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 »

Monday 4/13/2020

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 »

Thursday 4/9/2020

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 »

Wednesday 4/8/2020

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 »