Casey Fonoti

-Rest Day-

Strength: Every 2 minutes, for 6 minutes (3 sets): Sotts Press x 3 reps (clean grip, pressing from the front-rack position in clean receiving position) Every 2 minutes, for 14 minutes (7 sets): (Power Clean + Jerk) x 2 reps… Read more »

Strength: Take 20 minutes to build to today’s 1-RM Front Squat Conditioning: Three rounds for time of: Run 400 Meters 8 Front Squats (Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged… Read more »

Strength: Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. Conditioning: Every 6 minutes, for 18 minutes (3… Read more »

Strength: Every 3 minutes, for 15 minutes (5 sets) of: Front Squat x 2 reps *Set 1 – 75% *Set 2 – 80% *Set 3 – 85% *Set 4 – 87-90% *Set 5 – 90% or more Conditioning: Complete rounds… Read more »

-Rest Day-

Strength: Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 4 reps Go as heavy as possible! Every two minutes, for 8 minutes (4 sets) of: Push Press x 4 reps Conditioning: For time: 40/30 Calorie… Read more »

Strength: 6 sets of: Overhead Squats x 3 reps Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. Conditioning: For time: Row 1000 Meters 20 Squat Snatches (135/95 lbs)

Strength: Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds… Read more »

REMINDER: WE WILL BE CLOSED WEDNESDAY 7/4 and Thursday 7/5 FOR THE UPCOMING HOLIDAY!! Strength: Take 20 minutes to build to today’s 1-RM Push Press Conditioning: Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups… Read more »