Chris Isernio

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

What’s More important, Completing the workout quickly with no regard for technique or form?  Only focusing on the clock and how fast you can get done even if it means flirting with injury?
This should be an easy to answer question yet for some reason this way of thinking seems to make it’s way through the gym like a wildfire.
You would think that this would never happen but it does way too often.
Focusing on technique and form should always be numero uno, don’t worry about the weight you’re doing or worrying about how fast you’re going.  Focus purely on how well you do the movements and your posture as to avoid injury.
Move at a speed that you can handle and a weight that you are able to lift without sacrificing form.

Lift:

Shoulder Complex
3 Rds.

Shoulder Press Till Failure
Push Press Till Failure
Push Jerk Till Failure

Workout:

50  Cal Row
50  Step Overs D.B. @50/30
50  Deadlift @185/115
50  Wall Balls @20/14
50  Cal Bike
50  Wall Balls
50  Deadlift
50  Step Overs
50  Cal Row

Lift:

1 Snatch Grip Dead
1 Hang Power Snatch
1 Overhead Squat
Complete the Complex 7 Times with 60 seconds rest

Workout:

3 Rds
50 One Legged Squats (Alternating)
7    Muscle Ups
10  Hang Power Cleans @175/115)

Lift:

Perform 1 Complex Every 2 Minutes
1 High Hang Power Clean
1 Above the Knee Power Clean
1 Below the Knee Power Clean
1 Power Clean
1 Front Squat
6 Complex total

Workout:

1 Minute Amrap Thrusters @115/75
1 Minute Rest
1 Minute Amrap Pull up
1 Minute Rest
1 Minute Amrap Bike For Calories
1 Minute Rest
1 Minute Amrap Push Ups
1 Minute Rest
1 Minute Stone Lift
Repeat