Chris Isernio

Lift:

Back Squat
10 x 10 @60%
10 Reps equal rest:work ratio

Workout:

1 Mile Run
Rest 3 Min
1 Mile Run

Lift:

Complete 5 of the Complex, one every 75 seconds:

1 Power Snatch
1 Hang Power Snatch
1 Heaving Snatch Balance
1 Overhead Squat

Workout:

50-50-50
Double Under
21-15-9
Deadlift @275/180
HandStand Push Ups

Lift:

Bench Press
5 x 8
Superset with
D.B. Pullovers
5 x 8

Workout:

21-15-12-9
Thruster @115/75
C2B Pull Up

Lift:

Deadlift
5 x 5
5 Reps every 75 seconds

Workout:

5 Rds For Time
Run 400
Row 500

Lift:

Back Squats
5 x 10
10 Reps every 90 seconds

Workout:

5 x 3 Min Rds with 1 Min rest
10 Cal Bike
5   Power Clean @135/95
10 Push Ups

I know the Rx weight seems enticing but it is only there for people to know what weight to not go over.
Because it’s on the board does not mean that You have to do it.
As a matter of fact I would try and push you not to do it unless the Rx weight does not interfere with you technique or form one bit.
The weight doesn’t really matter, the workouts are potent enough to use light weight and move faster that they will be just as productive without heavy weights that are uncontrollable.
If you’re unsure of this try it, try using a lighter weight than what you normally would use and move faster and see if you feel different.

Everyone that has done this has seen and realized that light weights are just as effective if not more than heavy weights.

Lift:

1 Clean and Jerk
Every 60 seconds
For a total of 10 reps

Workout:

3 Rds
Run 800
50 Wall Balls @20/14

Please when you drop the barbells (with weight on them of course ) guide the bar down with your hands as to make sure the bar does not jump into someones leg and shatter their ankle.
It is a simple thing to do to avoid a major accident.
When you drop the bar from overhead just turn your palms down towards the ground and use your hands to keep the bar in place.

I know you are trying to get the workout done fast but believe me I don’t think you’ll lose much time taking your time to assure the bars hit the ground and stay down.
Thanks

Lift:

Front squat
6 x 3
3 Reps every 75 seconds

Workout:

12 Min Amrap
35 Double Unders
10 Hang Power Snatch @95/65

Lift:

3 Rds
Bench press Till Failure
Followed Directly by
Pull Ups Till Failure
Use a weight on the bench so you can get around 12 reps the first set

Workout:

21-15-12-9
HSPU

Toes 2 Bar

Lift:

Complex
9   Deadlift
6   Hang Power Clean
3   Split Jerk
Complete 5 Complex
1 Min Rest between rds

Workout:

Complete For Time
10K Row
Yes, that’s right a 10,000 meter Row
Don’t shy away from this one, it’s a doooooosy!
Make sure you Row correctly, it’s a lotta beating on your back if you don’t !

Lift:

Bulgarian Split Squat
5 x 10 (5 each leg alternating)

Workout:

10 Rounds
1 Rope Climb
7 Overhead Squat @115/75