Chris Isernio

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessory:
90/90’s with hip thrust x 10
Superman Plank x 5 ea. :03 hold
Offset Overhead Farmers Carry 100 Ft ea.

Strength:
Deadlift
5 x 5 @70%

Metcon:
8 Rounds (:20 on :10 off) ea. Exercise
Row
Bike
Ski
Mountain Climbers

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press 20 Reps
Use the weight you can get for 10-12 reps, around 60-65%
Go till failure which should be around 10-12 reps
Rack the bar for several breaths and continue till you hit 20 reps

Accessory:
3 Sets:
Incline DB Press x 8-10
Half Kneeling Single Arm DB Press x 8 ea.
Barbell Curl x 8-10

Metcon:
15 Min EMOM
1. Bike 15/10
2. 20 Wall Ball
3. 10 T2B or 20 Sit up

Warm up:
2 Rounds with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean
Then …
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min

Strength:
Every :90 for (8) Rounds
1 Power Clean
1 Front Squat
1 Hang Clean
1 Split Jerk

Metcon:
21-15-9
Power Clean 135/95
Bar Facing Burpee

Accessory:
3 sets:
Side Plank Hip Drops x 10
KB V-Up x 10
KB Half Kneeling Chops x 10 ea.

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps @55%

Accessory:
3 sets:
Bulgarian Split Squat x 8
Single Leg RDL x 8
Hip Extensions x 10

Metcon:
10 x 10
Barbell Horizontal Row
Push up

2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
12 Min EMOM
Odd: 1 Power Snatch + 2 OHS
Even: 1 Squat snatch

Metcon:
10 Rounds
Row 250/175
15 Ab-Mat Sit ups
10 Push ups

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Accessories:
3 Sets:
Dead Arm Crunch x 12
Kneeling Around the World x 20 (ea. way)
Get ups x 2 ea.

Strength:
Deadlift
10-7-5-3-1-1-1

5 Rounds
5 Swings 53/35
5 Goblet Squat 53/35
5 Swings 53/35
5 Goblet Squat
14 Single arm KB Step Up 20″ (7ea.) 53/35
1 Min Rest

Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
Find your 1 rep max
10-7-5-3-1-1-1

Accessory:
3 sets
6-8 Bar Dips
8-10 Single arm DB Row
8-10 Barbell Curl

Metcon:
10 Minute AMRAP
40 Double Unders
10 Devil’s Press 40/25
20 DB Lunges (same weight)
10 Burpees

Warm up:
2 Sets:
Bird Dog x 10 (5ea leg :03 hold)
KB Half Kneeling Chops x 10 ea.
KB Russian Twists x 10 (2 count)
Plank x 1 Min
Single arm suitcase Carry x 200 ft. (switch arms halfway)

Metcon:
30 Minutes EMOM:
Min 1: Ski 200/150m
Min 2: Power Cleans @135/95 x 5 reps
Min 3: Run 200
Min 4: Push Press @135/95 x 5
Min 5: Bike 10/7 cals

Warm up:
1 Min Deep squat
10 Goblet Squat
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
Find your 1 rep max
10-7-5-3-1-1-1

Every 2 minutes for 8 minutes (4) sets
10 DB Thrusters @50/35
10 Pull ups

Accessory:
10 Single Leg Touchdown Squats (ea. side)
10 Star Plank (ea. side)
10 KB Deadbug ea. side)

Is this stuff still going on since the last time I wrote this?

For those of you that have kids in the Syosset School District, pay attention.
Actually if you have kids in any grade in the Syosset School District you should pay attention.
Look at the breakfast menu for Syosset middle school for the month of November.
I never even knew breakfast was available at school.
This is fuckin ridiculous.
Are you aware your kids are going to school everyday and being poisoned?
I got sick and had to stop reading after the 1st school day in November.
Fluffy whole grain pancakes with syrup, sausage patty, banana and apple juice.
Are you fuckin kidding me.
How the fuck are kids supposed to focus and perform in school after feeding them a shit ton of sugar and processed food for breakfast?
Pancakes-100% carbohydrate
Syrup-are you fuckin serious
Sausage patty-I’m picturing a McDonalds patty which is all processed
Banana-100% sugar
Apple Juice-100% sugar, oh wait, it says 100%! WTF does that mean?
It means 100% sugar!
Here kids, here’s a plate full of sugar, then we expect you to pay attention and focus in class.
Yeah, ok!
Who the fuck comes up with this shit?
It’s a fuckin shame, a damn shame that this is even allowed.
Tell me who wrote this menu, I wanna go visit them at the school.
Look what happens after the day off. They get to have another plate of sugar!
What’s with the fuckin juice? Apple juice, Orange juice, 100% fruit juice punch!
Fruit juice punch! I mean seriously, they should give the kids a crack pipe instead.
Un-fuckin-real!

November 2024-Middle School-BreakfastDownload

Warm up:
2 Rounds:
Complete with an empty barbell
5 Muscle snatch from power position
5 Hang power snatch
5 Snatch grip deadlift
5 Overhead squat

Accessory:
3 sets:
KB Halo (10 each direction)
Kneeling KB around the world (20 each direction)
KB Deadbug (10 each leg)
KB Arm Bar (3 x :05 each arm)

Strength:
Every :90 for (6) Rounds:
1 Power Snatch + 2 OHS
Every :90 for (4) Rounds:
1 Hang Squat Snatch + 1 OHS

Metcon:
Every 2 minute for 10 minutes (5) sets
Double KB @53/35
Swings x 10
Cleans x 7
Squat x 5
Jerk x 3

I’ve been seeing a lot of Nutella desserts lately. It seems Nutella is making a comeback since this email was written. I thought this would have put Nutella out of business. Maybe not enough people are privy to the emails. If you didn’t read it the first time, read it now.

Another chemically engineered food they market to children and get away with it.
Take a look at this fuckin concoction of shit:
Nutella? Is this supposed to be like an Italian dessert?
Someone please tell me what the fuck is Italian about this product, cause it ain’t even legal in Italy

From what I can see it looks about 40% Sugar, 10% Hazelnuts, 10% Cocoa, 10% Skim milk powder and 30% Palm oil.
It should come as no surprise that Nutella has 11 grams of Fat, 22 grams of carbs which 21 of is sugar, and a mere 2 grams of protein. This is all in only two Tbsp!!
There’s no way in hell that anyone who sits down to eat Nutella is eating only 2 Tbsp. That’s like saying people who go eat pizza only eat one slice, not happening.
I would think most people who are sitting down to eat Nutella are eating between 1/4 and 1/2 a jar of this crap. There’s 25 servings in this jar. Do you know what that comes out to? 525 Grams of Sugar, and 275 grams of Fat, no wonder 50% of the population is living with chronic disease.
The people who allow this to take place should be shot along with the people who make this shit.
Palm oil! Are you fuckin kidding me.
As if the amount of sugar isn’t enough, let’s add a shitty vegetable oil, like Palm oil cause it’s fuckin cheap.
I would really love to know how these mother fuckers sleep at night knowing that kids all over the world are now addicted to their shit ass product.
Actually, I guess they’re happy cause they’re making money killing kids.
I wonder if anyone ever says, Boss, maybe we shouldn’t produce this stuff. Ya know, being that we are adding to the ongoing health and obesity problem in this country.
Nah, Fred, don’t be an idiot. We’re making money, that’s all that matters.
We don’t give a rat’s ass about obese children, we care about making money, fuck em!
Did you see Kraft Heinz (when the fuck did they merge) is pulling their lunchable kits from the National School Lunch Program?
I’d like to know what corrupt ass mother fucker in the USDA took a bribe to even let this shit into the School system.
What person in their right mind would look at the nutritional content of this shit and say, Yeah, that’s a good idea, let’s feed this to kids all over the country.
I mean seriously. Has shit gotten so out of hand that the blatant disregard for people’s health is right in front of our fuckin faces and nothing is done about it?
Who has this in their house on a consistent basis and feeds it to their kids?
I don’t care, I’m just curious.