Chris Isernio

Workout:

Complete 6 Rounds
200 Run
20 Sit ups
15/12 Cal Bike
15 Box Jumps 24/20
250/200 Ski

Workout:

Complete Every :90 x 7 sets
1 Squat Clean
1 Hang Squat Clean
1 Front Squat
1 Jerk
Increase every other set

5 Rounds
50 Double Unders
15 Wall Ball
10 Deadlift @185/125
10 Burpee
Rest 1:1

Workout:

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

Three Rounds:
500m Row
20 Push Ups
15 DB Snatch 70/50
10 Pull ups

Workout:

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

5 Rounds
12 Back Squat @135/95 (Clean it from the floor)
9 Toes to Bar
6 Bar Facing Burpee
10/7 Cal Bike

Workout:

Every :90 for (5) sets
2 Hang Power Snatch
2 Overhead Squat
Increase each set

10 Sets
10 Swings 70/53
15 Push ups
10 GHD Sit ups or 20 Ab Mat Sit ups

Workout:

Superset the two for 3 sets 10-15 reps each set:
Bench Press
Barbell Curl

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run, 500/400 Ski, or 30/24 cal Bike
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run, 500/400 Ski, or 30/24 cal Bike

Workout:

Every :90 x 5 sets
2 Hang Power Clean
2 Front Squat
Increase weight each set

60 Double Unders
[7 Sets
7 Thruster @115/75
7 Pull ups]
60 Double Unders

Workout:

Romanian Deadlift
3 x 12

25 minute EMOM
Bike 10/7 Cals
Double KB Clean x 10
Ski 200/150
Sumo Deadlift High Pull x 10 (75/55)
V-Up x 20

Workout:

Back Squat
20 reps
Increase 5-10 lbs

15 Min Amrap
5 Pull ups
10 Push Ups
15 DB Push Press 30/20
20 Sit ups

Workout:

Superset the two for 3 sets 10-15 reps each set:
Bench Press
Barbell Curl

Every 4 minutes for (4) sets:
Sprint 200 Run
7 Snatch @135/95
10 Burpees