Chris Isernio

LIFT:

SNATCH
1 REP MAX

WORKOUT:

27-21-15-9
BIKE FOR CALORIES
TOES TO BAR
DOUBLE KB DEADLIFT

WORKOUT:

ROW 1K
30 THRUSTERS @115/75
10 MUSCLE UPS

REST 3 MIN

ROW 1K
40 THRUSTERS @75/55
30 CHEST TO BAR PULL UP

REST 3 MIN

ROW 1K
50 THRUSTERS @45/35
30 PULL UPS
GO THROUGH EACH WORKOUT AS QUICKLY AS POSSIBLE

LIFT:

POWER CLEAN
1 REP MAX

WORKOUT:

15 MIN AMRAP
12 POWER CLEANS  (95/65)
12 BOX JUMP OVERS  (24/20)
12 PUSH UPS

LIFT:

FRONT SQUAT
1 REP MAX

WORKOUT:

4 RDS

25 SHOULDER PRESS WITH DOUBLE KETTLEBELL @55/35
25 DOUBLE KETTLEBELL CLEAN OR DEADLIFT @55/35
100 FT DOUBLE KETTLEBELL LUNGE IN RACK POSITION @55/35

LIFT:

BENCH PRESS
1 REP MAX

WORKOUT:

100 DOUBLE UNDERS
(IF YOU CAN’T DO DOUBLE UNDERS YOU CAN SIT IN THE CORNER OF THE ROOM WITH YOUR HEAD DOWN TILL THE LAST PERSON IS DONE WITH THEIR DOUBLE UNDERS)

50 KB SNATCH 25 EACH ARM @55/35

50 LUNGE STEPS WITH ONE KB OVERHEAD @55/35

50 STEP UPS WITH ONE KB IN RACK POSITION @55/35 AND 24/20

50 DOUBLE KB SIT UP WITH KB OVERHEAD

800 RUN

LIFT:

DEADLIFT
1 REP MAX

WORKOUT:

“AMANDA .25

9-7-5-3-1
RING MUSCLE UPS
SQUAT SNATCH, 135 / 95 lb.

SOME MODS FOR THE WOD:
RING MUSCLE UPS:  BAR DIPS, BENCH DIPS, PUSH UPS (IF YOU MODIFY THE MUSCLE UPS TRIPLE THE AMOUNT)
SO YOU WOULD DO 27 DIPS, 21 DIPS, 15 DIPS, 9 DIPS AND 3 DIPS

SQUAT SNATCH:  POWER SNATCH

CHECK OUT THE PROS
https://youtu.be/DKP210UGxzw

WORKOUT:

30-20-10
THRUSTER 95/65
BIKE CAL

REST 3 MIN.

TEAMS OF 2
60-40-20
BENCH PRESS @155/105
POWER CLEAN @155/105

LIFT:

SHOULDER PRESS
1 REP MAX

WORKOUT:

100 CAL ROW
80 WALL BALL 20 / 14 lb.
60 GHD
40 BOX JUMP OVER  24″ / 20″
96’ OVERHEAD WALKING LUNGE DOUBLE  KB, 53 / 35 lb.

CHECK OUT THE VIDEO OF THE WORKOUT:
https://youtu.be/_W0dw1P2z5o

WE’RE GOING TO BE STARTING OUR 1 REP MAXES TODAY.
EACH WEEK WE’LL BE FINDING OUR NEW MAX ON OUR EXERCISES.
FINDING YOUR MAXIMUM WEIGHT DOES NOT MEAN FINDING A WEIGHT THAT FEELS HEAVY TOO YOU AND SAYING “HEY THAT FELT HEAVY I THINK I’M DONE”
WHAT FINDING YOUR MAX MEANS IS STRUGGLING TO GET UP TO A WEIGHT THAT YOU HAD TO FIGHT FOR AND IT STILL KICKED YOUR ASS TO GET IT.

LIFT:

BACK SQUAT
1 REP MAX
YOU HAVE THREE CHANCES TOO FIND YOUR  MAX, NOT 10.

WORKOUT:

21-15-9
DEADLIFT @315/225
BURPEE PULL UP

CHECK OUT HOW THE PRO’S DID WITH THIS ONE!
https://youtu.be/3WUsbgTLCvs

LIFT:

BENCH PRESS
8 REPS EVERY 75 SECONDS
FOR 7 SETS TOTAL

WORKOUT:

3 ROUNDS
ROW 500
25 BURPEE