Chris Isernio

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BULGARIAN SPLIT SQUATS
75 REPS EACH LEG
20 SECONDS ON 10 SECONDS OFF
TILL COMPLETED

WORKOUT:

18 MIN EMOM
ALTERNATE BETWEEN
15 WALL BALLS
AND…
7 BURPEE

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

6 RDS
ROW 500 METERS
25 GHD SIT UPS (FEEL FREE TO SUB OUT FOR ANOTHER AB EXERCISE)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

DEADLIFT
7 X 3 @75-80%

3 REPS EVERY 90 SECONDS

WORKOUT:

15 MIN AMRAP

DOUBLE UNDERS 50 REPS
HANDSTAND WALK 50 FEET
SWINGS  50 REPS @55/35  (50 REPS @55 OR 35 IF DONE CORRECTLY SHOULD BE EXHAUSTED, SQUEEZING YOUR ASS AND QUADS IS A MUST!  GETTING THE KETTLEBELL TO MOVE WITH YOUR POSTERIOR CHAIN IS IMPORTANT AND SAFE!)

I BELIEVE THE FIRST OPEN WORKOUT IS THE 10TH, THAT GIVES US A WHOLE TWO DAYS TO SIGN UP!
YOU’RE WELCOME.
HERE’S THE LINK TO THE GAMES SITE:
http://www.crossfitgames.com

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT
7 x 3 @80%

WORKOUT:

30 DOUBLE UNDERS
21 OVERHEAD SQUATS @115/75
21 BURPEES OVER BAR

30 DOUBLE UNDERS
15 OVERHEAD SQUATS @115/75
15 BURPEES OVER BAR

30 DOUBLE UNDERS
9   OVERHEAD SQUATS @115/75
9   BURPEES OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
7 X 2
2 REPS EVERY MINUTE

WORKOUT:

14 MIN AMRAP
100 FOOT WALKING LUNGE WITH DB  (50/35)
12    TOES TO BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

PERFORM 1 POWER SNATCH EVERY MINUTE FOR 10 MINUTES

WORKOUT:

“NATE”
AMRAP IN 20 MINUTES
2 MUSCLE UPS
4 HANDSTAND PUSH UPS
8 KB SIWNGS @70/53

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

RUN 1 MILE (WITH 20/10LB VEST)
ROW 500 METERS
BIKE 75/50 CAL
100 DOUBLE UNDER

RUN 800 (WITH VEST)
ROW 1K METERS
BIKE 50/35 CAL
75 DOUBLE UNDER

RUN 400
ROW 2K METERS
BIKE 25/15 CAL
50 DOUBLE UNDER

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

SWINGS 10 X 10
EVERY 45 SECONDS

WORKOUT:

COMPLETE 1 COMPLEX EVERY
4 MINUTES / 5 ROUNDS
21 DEADLIFT @135/95
14 HANG POWER CLEANS @135/95
7   JERKS @135/95

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT

7 X 2 @85-90%

2 REPS EVERY 75 SECONDS
WARM UP FOR BACK SQUATS:
10 REPS @30%
7   REPS @40%
5   REPS @50%
3   REPS @75%

WORKOUT:

EVERY 4 MINUTES
FOR 5 ROUNDS TOTAL
25 WALL BALLS @20/14
15  BURPEE BOX JUMP OVERS @30/24 (ON THE BOX AND OVER)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS

5 REPS EVERY 90 SECONDS
3 SECONDS DOWN 1 SECONDS UP
6 SETS

WORKOUT:

EVERY 2 MINUTES FOR 10 RDS COMPLETE
35 DOUBLE UNDERS
9   THRUSTERS @95/65