Chris Isernio

Workout:

10 Min EMOM
Odd Minutes: DB Bent Row 6-10 reps
Even Minutes: Barbell Curl 8-12 reps

Every 3 Minutes for (7) sets:
Run 200
10 Thrusters @135/95

Workout:

10 Min EMOM
Odd Minutes: 3 Deadlifts @80%
Even Minutes: 20 Alternating V-Ups

5 Rounds every 2 minutes
5 Deadlift @275/155
10 Burpee over Bar

Workout:

10 Min EMOM
Odd Minutes: 5 Bench Press @70%
Even Minutes: 6-8 DB Pullovers

Every 3 minutes complete:
35 Double unders
15 Wall Ball @20/14
3 Power Clean + 2 Front squat @165/105
8 Rounds total (24 minutes)

Workout:

10 Min EMOM
Odd minutes: 3 Back Squat @80-85%
Even minutes: 10 GHD Sit ups or 15 Ab Mat Sit ups

28 Min EMOM
1st min: Bike 10/7 cals
2nd min: Swings 10 reps 70/53
3rd min: Run 200 meters
4th min: Push Ups 15 reps

Workout:

Every 2 Minutes x 6 Sets:
1 Snatch Pull
1 Hang Squat Snatch
1 Overhead Squat
Increase each set

20 Min EMOM
1st Min: 3 Squat Snatch @135/95
2nd Min: 200m Run
3rd Min: 6 Clean and Jerk @165/105
4th Min: 200m Run

Workout:

1 Mile Run (20/14# vest)
50 Swings (53/35#)
40 Step-Ups @24/20 (20/14# vest)
30 Push-Ups
20 Pull-Ups
1 Mile Run (20/14# vest)

Workout:

10 Min EMOM
Odd Minutes: 5 Deadlifts @70-75%
Even Minutes: :30 Plank

5 Rounds
5 Power Cleans @185/125
10 Toes-to-Bar
20 Walking Lunges
Run 200

Workout:

10 Min EMOM
Odd Minutes: 5 Bench Press @65-70%
Even Minutes: 6-8 Dips

15 Min Amrap
10 DB Snatches 50/35
15 Box Jump-Overs 24/20
20 Wall Balls 20/14

Workout:

10 Min EMOM
Odd minutes: 5 Back Squat @70-75%
Even minutes: 10 GHD Sit ups or 15 Ab-Mat Sit Ups

“Helen”
3 Rounds
Run 400
21 Swings @55/35 (Overhead)
12 Pull ups

Workout:

Every :90 for 7 sets
Power Snatch
Hang Power Snatch
Snatch
Increase every other set

Run 400
21-15-9
Power Snatch 95/65
Bar Facing Burpee
Run 400