Chris Isernio

LIFT:

SINGLE LEG RDL
ONE KETTLEBELL IN THE OPPOSITE HAND
5 X 8 EACH LEG

METCON:

EMOM (12 mins)
200/175M ROW
REST 2 MINUTES
1 MILE RUN FOR TIME

LIFT:

BACK SQUAT
20 REPS: ADD 5LBS FROM LAST WEEKS WEIGHT
IF YOU WERE ABLE TO COMPLETE THE 20 REPS WITHOUT RETURNING THE BAR TO THE RACK.

METCON:

2 sets
25/20 Cal. Assault Bike
25 Push Ups
50 Air Squats
100 Double Unders
50 Air Squats
25 Push Ups
25/20 Cal. Assault Bike-
Rest 3:00 between sets –

LISTENING TO THE WORD AROUND THE CAMPFIRE IT SOUNDS LIKE THIS MASK THING IS COMING TO AN END!
I HEARD ON THE NEWS THAT YOU CAN TAKE YOUR MASK OFF OUTSIDE ON CERTAIN DAYS FOR CERTAIN EVENTS!
IT’S REALLY HAPPENING, IT’S REALLY OVER!
I CAN’T BELIEVE IT I CAN TAKE THE DIAPER OFF MY FACE!
WE CAN SEE WHO WE’RE TALKING TO AGAIN, HOW EXCITING!

LIFT:

DUMBBELL BENCH PRESS
5 X 8

METCON:

21-18-15-12-9-6-3-6-9-12-15-18-21
SWINGS @55/35
DIPS
KNEES TO ELBOWS

LIFT:

HIP THRUSTS
5 X 10
5 SETS OF 10 RES

METCON:

EVERY 2:00 (10 sets)
15 WALL BALLS (20/14)
35 DOUBLE UNDERS

METCON:

EVERYONE SEEMS TO BE INTO THE NAVY SEAL THING SO HERE YOU GO:
5 MINUTE JUMP ROPE
1 MILE RUN
50 PUSH UPS
BIKE FOR 50/35 CALORIES
2K ROW
SKI FOR 50/35 CALORIES
2K ROW
BIKE FOR 50/35 CALORIES
50 PUSH UPS
1 MILE RUN
5 MINUTE JUMP ROPE

THIS MAY TAKE A WHILE.
WHO CAN FINISH THIS RX ??

REMEMBER, USING A HEAVIER WEIGHT WHICH FORCES YOU TO PERFORM LESS RANGE OF MOTION IS NEVER A GOOD IDEA.
DO WHAT YOU CAN DO, NOT WHAT SOMEONE ELSE CAN DO.
ISN’T THERE A WHOLE THING GOING AROUND, “BE YOU” OR “YOU DO YOU”?
WELL, EVEN WHEN YOU’RE BEING PUSHED TO BE YOURSELF, YOU STILL DON’T DO YOU.
SO, DO A WEIGHT YOU CAN DO.

LIFT:

THRUSTER:
20 ON 10 OFF: 8 ROUNDS @75/45

METCON:

14 min AMRAP
2-4-6-8-10….
DEADLIFT (225/155)
HANG POWER CLEAN AND JERK (135/95)
GHD’s

THE MOST IMPORTANT THING TO REMEMBER WHEN PERFORMING THE WORKOUT IS TO KEEP MOVING. ONCE YOU REST, YOU’RE GIVING YOUR BODY TIME TO CATCH UP WHICH LESSENS THE INTENSITY OF THE WORKOUT. UNFORTUNATELY, A LOT OF PEOPLE THINK THE WEIGHT IS THE MOST IMPORTANT ASPECT OF THE WORKOUT. WHILE IT DOES MATTER WHAT WEIGHT YOU USE, YOU WANT TO CHOOSE A WEIGHT THAT WILL ALLOW YOU TO KEEP MOVING.
I KNOW WE ALL WANT TO DO AS MUCH WEIGHT AS POSSIBLE BUT THIS ISN’T ALWAYS THE WISEST CHOICE.
TRYING TO USE TOO MUCH WEIGHT IS ONLY GOING TO SLOW YOU DOWN OR POSSIBLY CAUSE INJURY.
USE A WEIGHT YOU CAN HANDLE THROUGHOUT THE WOD, NOT A WEIGHT YOU CAN GET AWAY WITH THE 1ST MINUTE AND THEN YOU’RE RESTING THE WHOLE TIME AFTER THAT.
TRUST ME, LIGHTEN THE WEIGHT AND MOVE FASTER. THE WORKOUT IS MUCH MORE BENEFICIAL.

LIFT:

BACK SQUAT
20 REP SQUAT
START WITH 55% OF YOUR 1 REP MAX AND COMPLETE 20 REPS WITHOUT PUTTING THE BAR BACK ON THE RACK.
YOU CAN HOLD THE BAR ON YOUR BACK AND REST AS LONG AS YOU WANT BUT CANNOT RETURN THE BAR TILL YOU FINISH THE 20 REPS.
BE SURE TO REMAIN TIGHT FOR THE FULL 20 REPS.

METCON:

EVERY 4:00 (6 SETS)
18/14 CAL BIKE
12 OVERHEAD SQUAT (115/75)
6 BURPEE BOX JUMP OVERS (24/20)

LIFT:

BENCH PRESS
5 X 5
END EACH SET WITH A SET OF PUSH UPS TILL FAILURE
SO 5 REPS THEN A SET OF PUSH UPS TILL FAILURE THEN REST.

METCON:

3 ROUNDS
1 MINUTE EACH EXERCISE, 20 REPS, REST THE REST OF THE MINUTE.
1 MINUTE REST AFTER EACH 5 MINUTES
WALL BALL 20 REPS 20/14
SUMO DEADLIFT HIGH PULL 20 REPS 75/55
BOX JUMP 20 REPS 20″
PUSH PRESS 20 REPS 75/55
ROW FOR CALORIES 20 REPS

THIS IS NOT DIRECTED TOWARDS ANYONE IN PARTICULAR. THIS IS JUST A STATEMENT TO TRY AND HELP EVERYONE
INCREASE THE BENEFITS OF THEIR WORKOUTS.
RANGE OF MOTION: THE FULL MOVEMENT POTENTIAL OF A JOINT, USUALLY IT’S RANGE OF FLEXION AND EXTENSION.
BESIDES RANGE OF MOTION BEING IMPORTANT TO WORK THE FULL RANGE OF THE JOINT TO REMAIN A HEALTHY, THERE ARE
BENEFITS SUCH AS WORKING THE MUSCLE THROUGHOUT FULL RANGE, THEREFORE CAUSING MORE TISSUE BREAKDOWN LEADING TO
GREATER STRENGTH AND QUANTITY OF MUSCLE.
SERIOUSLY, NOT PERFORMING FULL RANGE IS COSTING QUALITY GAINS IN STRENGTH AND SIZE.
I KNOW, IT SUCKS WHEN YOUR LEGS ARE BURNING AND YOU’VE GOT ANOTHER 100 REPS LEFT.
BUT IF YOU’RE GOING TO TAKE THE TIME TO DO SOMETHING, SHOULDN’T IT BE THE BEST YOU HAVE TO OFFER?

WHEN YOU HAVE SEX, DO YOU STOP HALFWAY?
WHEN YOU WORK AT YOUR JOB, DO YOU ONLY DO HALF THE WORK YOU’RE SUPPOSED TO DO?

IS THIS MY FAULT? SHOULD I BRING BACK FLOGGING TO ANYONE WHO CAN’T HAS AN ISSUE WITH FULL RANGE?

LIFT:

SWINGS 10 X 10
EMOM
DON’T JUST SWING THE BELL, VIOLENTLY SQUEEZE YOUR CORE, ASS AND QUADS TO MOVE THE BELL.

METCON:

CHOOSE ONE OR THE OTHER BASED ON HOW HEAVY YOU WANT TO GO.
A.
12 SETS OF 5 REPS EACH
THRUSTERS @165/105
CHEST TO BAR PULL UPS
B.
3 SETS OF 21 REPS EACH
THRUSTERS @95/65
CHEST TO BAR PULL UPS
IF YOU WANT TO GO HEAVY AND REST LESS DO OPTION A
IF YOU WANT TO GO LIGHT CHOOSE OPTION B

METCON:

(10 Rounds)
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)