Chris Isernio

Warm up:
Bike for 3 minutes
1 min Deep Squat
Arm Circles
Leg Swings
PVC Pass throughs

39 Min EMOM
1. Bike for Cals
2. Row for Cals
3. Ski for Cals
4. Rest
Choose your Caloric Goal for each exercise before you start or after the first round based on your performance, and try to reach that goal for each round.
Elite = 20/15 Cals
Intermediate = 16/12
Slow Poke = 12/9

Warm up:
Bike for 3 Minutes
2 Rounds
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Banded Face Pulls
10 Banded Pull-Aparts

10 Minute EMOM
10 Swings As Heavy As Possible
:10 Plank (pull your elbows to your toes and your toes to your elbows!!)

Strength:
Every 2:30
Bench Press
5 x 6 @70%
Superset with Barbell Curl

Metcon:
5 Rounds
Single Arm DB Front Foot Elevated Lunge @55/40 x 12 (6 ea. leg)
DB Goblet Squat @55/40 x 8-10
Weighted Bar or Bench Dips x 6-8
DB side Laterals x 10-12
Shoulder Press x 8-10

Now ya got Dumbass people pushing back on the new dietary guidelines issued by the current administration.
How much hatred or stupidity does one have to posses to argue their case that eating ultra-processed foods should be the staple in everyone’s diet?
Is everyone on the payroll of the big food companies?
What these fuckin people have done to society is absolutely terrible.
For financial gain, they manipulated children into consuming their products and ultimately becoming addicted to them.
Exploiting people who are uneducated about nutrition and disregarding their health for the almighty dollar, knowingly selling ultra-processed garbage that fuels obesity, diabetes, and chronic disease is fucking disgraceful.
Yet, there is no punishment for any of this behavior.
How can anyone argue this?
Is it really over politics? Cause if it is they are just as guilty as the companies pushing their shit on us.

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Front squat
5 Elbow Punches
5 Good mornings
5 Tall clean

Strength:
Power Clean
2 Reps Every :90 for (7) sets
Increase from last week

Metcon:
Every 3 minutes for (5) sets
Bike 10/7 Cal
7 Power Clean 135/95
5 Thruster 135/95
3 Box Jumps 30/24

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 Single Leg RDL
Leg Swings

10 Minute EMOM
10 Swings As Heavy As Possible
:10 Plank (pull your elbows to your toes and your toes to your elbows!!)

Strength:
Back Squat
5 x 6 @70%

Metcon:
15 minute AMRAP
5 Pull ups
10 Push ups
15 Air Squat

Who’s back on track with their nutrition after what I’m sure was a fuckin mess over the Holiday’s?
It’s crazy, right? What is supposed to be a time of celebration becomes an all out fuckin caloric nightmare.
Why does every event have to revolve around food? Holiday’s, weddings, funerals, birthday’s, Super Bowl, Toilet bowl!
It’s insane how trained we’ve become to associate everything with food, and then God forbid someone is trying to eat well at one of these events! You’re immediately ostracized for trying to be healthy.
This is after everyone tries to shame you into eating shit just so they don’t feel badly about themselves.
Oh c’mon, just have some cookies, chips, burritos, pizza, pasta, or the dreaded birthday cake!
What about the, “I don’t know how you do it, I could never turn down a donut”!
Fuckin donuts! Who the fuck invented donuts!
Now they are making fuckin sandwiches using a sliced donut as the bread. It’s true, I’ve seen it.
Not only is it a donut as the bread but it’s a fuckin glazed donut.
As if bread isn’t bad enough, they gotta use fried batter to hold the sandwich together.
You ever watch that show, Carnival Eats, on the food network?
The host travels around around the country from festival to festival in different states and highlights a certain food truck that makes a ridiculously disgusting type of food. I mean it is just shit piled on top of shit with a pile of shit on top of that, and ya got these people with potato chip grease oozing out of their pores stuffing their faces with this shit. Everyone on the show is laughing having a grand ole time while their fuckin pancreas’ are struggling just to keep up with the amount of sugar they just ingested.

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
10 Min EMOM
10 Swings 53/35

Metcon:
Every 3 Minutes x (5) sets
Double Under x 40
Deadlift x 7 @225/155
Bar Facing Burpee x 10

Warm up:
Bike for 3 minutes
1 min Deep Squat
Arm Circles
Leg Swings
PVC Pass throughs

Metcon:
1K Row
75 Wall Balls
60 GHD Sit ups
50 DB Box Step-Overs (50/35, 24/20″)
40 Back Extensions
30 Burpee
20 DB Thrusters (50/35)
10 Muscle Up

Warm up:
Bike for 3 Minutes
2 Rounds
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Banded Face Pulls
10 Banded Pull-Aparts

Strength:
Bench Press
5 x 8 @65% off of 90% max

Then complete 3 sets of:
Bar or Bench Dips x 6-8
DB Flyes x 10
Barbell Curl x 10

Metcon:
15 Min EMOM
1. Ski 250/175
2. 20 Push ups
3. 15 Swings @53/35

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Front squat
5 Elbow Punches
5 Good mornings
5 Tall clean

Strength:
Power Clean
3 Reps Every :90 for (6) sets

Three Sets:
Barbell Shrug x 10
Barbell Upright Row x 10
Barbell Row x 10
This is not for time so you can set up one bar and change the weight

Metcon:
5 RFT
Row 400/350
Power Clean x 7 reps @165/115
Pull Ups x 7

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
5 x 8 @65%
then…
3 sets:
Bulgarian Split Squat x 10 ea. leg
Close stance goblet squat x 10
Side plank hip raise x 10

Metcon:
12 Minute AMRAP
12/10 Cal Bike
15 Air Squat
10 T2B

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 3 @ 80%

Accessory:
3 sets:
90/90’s with hip thrust x 10
Side Plank Clam Shell x 10 ea.
Plank x 1 minute

CALORIES ON THE BIKE
5-10-15-20-25
DEVILS PRESS
25-20-15-10-5 – 35/20