Casey Fonoti

Saturday 2/10/2018

Complete as many reps/calories as possible at each of the following 4-minute stations: 8 rounds of: 20 seconds of Air Squats Rest 10 seconds Rest 2 minutes, and when the running clock reaches 6:00… 8 rounds of: 20 seconds of… Read more »

Friday 2/9/2018

Strength: Every 2 minutes, for 10 minutes (5 sets): Bench Press x 4-6 reps Followed by… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ 90% of today’s heaviest set Conditioning: Every minute, on the… Read more »

Wednesday 2/7/2018

Strength: For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 6… Read more »

Tuesday 2/6/2018

Conditioning: “Fran” 21-15-9 95/65 lbs Thrusters Pull-Ups Rest until relatively recovered, and then… Strength: Two sets of: Bulgarian Split Squats x 20 reps each leg Rest 60 seconds after each leg Single-Arm Dumbbell Row x 8 reps Rest 60 seconds… Read more »

Saturday 2/3/2018

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Toes-to-Bar 12 Russian Kettlebell Swings (70/53) 15 Calories of Rowing

Friday 2/2/2018

Strength: Every two minutes, for 8 minutes (4 sets) of: Strict Shoulder Press x 3-4 reps Go as heavy as possible! Conditioning: Every two minutes, for 8 minutes (4 sets) of: Push Press x 3-4 reps Conditioning: For time: 40/30… Read more »