Casey Fonoti

Tuesday 8/28/2018

Strength: Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations: Station 1 – Rope Climb Technique Work – no more than 4 ascents (if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups) Station… Read more »

Friday 8/24/2018

Active Recovery/Rest Friday 8/24/18 Strength: Every 3 minutes, for 15 minutes (5 sets): Front Squat x 2 reps @ 90% or more of 1-RM We last tested 1-RM Front Squat on July 10, 2018. Conditioning: “Karen” For time: 150 Wall… Read more »

Tuesday 8/21/2018

Strength: Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps OR Muscle-Ups x Max Reps in 45 seconds Station 2: Nose-to-Wall Handstand Hold x 60 seconds OR Handstand Walk x 10 meters… Read more »

Monday 8/20/2018

Strength: Every two minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean Followed by… Every two minutes, for 6 minutes (3 sets): 1 Clean Lift-Off + Clean @ 70-80% Followed by… Every… Read more »

Friday 8/17/2018

Strength: Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press When the running clock reaches 16:00, perform… Every 2 minutes, for 8 minutes (2 sets) of: Station 1 – Bench Press x 8 reps @ 80% of… Read more »