Chris Isernio

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 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets:
12 Seated straight leg raises over KB ea.
12 Donkey kicks ea.
12 Single leg glute bridges ea.

Workout:
Row 1K
200 meter Farmers carry @70/55
Run 800
200 meter Farmers carry @70/55
Row 1K

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

Strength:
Every 2 minutes for (5) sets
1 Snatch
2 OHS
1 Snatch balance

Accessory:
4 sets
10 Hanging knee raise (slowwwwwww)
10 Med ball V-ups
10 Crunches (:03 hold at the top)

Workout:
4 x 3 min w/ 2 min rest
Row 500/400
Wall ball till 3 minute’s is done

Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with a barbell
2 sets 10 reps ea.
RDL
Bent over row

Strength:
Every 2 minutes
Deadlift
5 x 3
Increase 5-10 lb

Accessory:
3 sets:
20 KB rack position single arm suitcase marching
20 Bear position KB pull through
20 Kneeling KB around the world (10 each direction)

20 min EMOM
1. Run 200
2. Ski 200/150
3. Bike 20/14
4. Row 200/150
5. 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
5 x 3
Increase 5-10 lbs

Accessory:
3 sets:
8-10 Bar or Bench dips
12 Db Kick backs
12 Barbell curl

Workout:
14-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double unders

Warm up:
2 Rounds with empty barbell
5 Elbow punches
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean

Strength:
10 Min EMOM
1 Power clean + 1 Thruster
Increase every other minute

Workout:
5 RFT
Run 200
10 T2B
8 DB Hang squat clean 50/35

Accessory:
3 sets:
10 Lying external shoulder rotation
10 DB Pullovers off a bench
10 Half kneeling KB chops (10 ea. side)

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 Inchworm

Strength:
Back Squat
5 x 3
Increase 5-10 lbs from last week

Accessory:
3 sets:
12 Goblet hold reverse lunge
12 Single leg RDL (6 ea.)
Side plank leg raise (:30 ea.)

Workout:
12 Min Amrap
10 Double KB burpee into deadlift
10 Double KB gorilla row
10 Double KB Swings
10 Alternating KB Press from rack position

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

Strength:
Every :90 for (5) sets
1 Power snatch + 1 Hang power + 1 OHS

Workout:
50-40-30-20-10
Double Under
Russian twists 20/10 (2 count)
Swings 53/35
Ab-Mat sit up

Accessory:
3 sets:
12 KB Sumo squats
12 KB Cossack
12 Single leg calf raise w/kb

Warm up:
2 min Bike
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with an empty barbell
2 sets 8 reps ea.
RDL
Bent over row

Strength:
Every 2 minutes
Deadlift
5 x 5 Increase 5-10 lbs.

Workout:
Partner workout:
100 Cal bike
80 KB Snatch 53/35 (alternate every 10 reps)
60 Synchronized wall ball
40 Muscle ups or pull ups
2000/1600 meter row (alternate every 500/400)

Cool down:
10 Squat 2 stand
1 min right lunge + hamstring stretch
1 min left lunge + hamstring stretch

Warm up:
15 Ring rows
10 Inchworm with push up
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Every 2 min
Bench Press
5 x 5 Increase 5-10 lbs

Accessory:
3 sets:
12 Close grip push ups
12 DB Side laterals
12 Barbell curl

Workout:
3 RFT
Run 400
16 Single arm DB OHS
12 Burpee box jump overs 24/20

Cool down:
1 min Shoulder opener
10 breaths reverse prayer stretch
:30 right lunge
:30 Down dog
:30 left lunge

Warm up:
2 Rounds with empty barbell
5 Elbow punches
5 Tall muscle clean
5 Front squat
5 Clean grip OHS
5 Sots press from rack position
5 Tall clean

Strength:
Every :90 for (6) sets:
1 Power clean + 1 Hang power clean + 1 Jerk

Workout:
12 min AMRAP
5 Power Clean 155/105
7 Toes 2 bar
15 Push up
30 Double Under

Accessory:
3 sets
5 DB Shoulder external rotation
10 Bent over DB rear delt raise
12 Banded good mornings

Cool down:
Walk 800