Chris Isernio

Warm up:
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 @80%

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

50-40-30
Double Under
40-30-20
Wall Ball
30-20-10
Pull up

20 PVC Pass throughs
10 PVC Overhead Squat
1 Min Deep Squat
10 Goblet Squat
5 Inchworm
Cat-Camel: :05 hold for each rep
10 Bird Dog
10 WGS
10 Side Plank Clam Shell
10 McGill Curl Ups :10 hold for each rep

34 Min EMOM
Minutes 1-4 – Row – :20 on/ :10 off
1 minute rest
Minutes 6-9 – Double KB Clean & Press – :30 on/ :30 off
1 minute rest
Minutes 11-14 – Bike – :20 on/ :10 off
1 minute rest
Minutes 16-19 – Double KB Snatch – :30 on/ :30 off
1 minute rest
Minutes 21-24 – Ski – :20 on/ :10 off
1 minute rest
Minutes 26-29 Double KB Thruster – :30 on/ :30 off
1 minute rest
Minutes 31-34 – Overhead Double or Single arm KB Sit up or Ab mat Sit up – :30 on/ :30 off (Do what you can correctly and quickly)

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
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
Increase 5-10 lbs

Metcon:
Complete each minute for 10 minutes
10 Swings + 10 Push ups

Accessory:
3 Sets
10-12 KB Stiff Leg Deadlift
12-15 Single Leg Calf Raise
10 DNS Star Plank (5) each

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :75 for 10 Sets
1-5: 2 Hang Power Snatch + 1 OHS
Increase every other set
6-10: 2 Power Snatch + 1 OHS
Increase every other set

If you don’t want to Snatch you can do:
Feet Elevated Narrow Stance Goblet Squat x 5 reps each set with a :05 descent

Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
Single Leg RDL x 6-8
Single Leg Calf Raise x 12-15

Metcon:
Every 3 Minutes for (4) sets
40 Double Unders
10 DB Snatch @50/35 (5) each
10 Burpee

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

Strength:
Deadlift
5 x 5 @70%

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling Around the World x 20 ea.
Offset Overhead Farmers Carry 100 Ft ea.

Metcon:
50 Shoulder Press  @75/55
50 GHD Sit ups
50 GHD Hip Extension
50 Walking Lunge with KB Overhead (25 EACH LEG) @55/35
50 Ab Wheel Rollouts

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 5 @75%

Accessories:
3 Sets:
6-8 Bar or Bench dips
10-12 DB Shoulder laterals
8-10 Barbell curl

Metcon:
Every 3 minutes for (15) minutes
Row 250/175
10 Burpee (If you want to be adventurous you can do Burpee Tuck Jumps)

Warm up:
5 Min Bike
1 Min Deep Squat
10 Cossack
20 Arm Circles
20 Leg Swings
10 Inchworm

35 Min EMOM
1. Row 225/150
2. 5 – D-Ball clean over shoulder
3. Ski 225/150
4. 20 – DB Reverse Lunges 35/25
5. Bike 12/7
6. 5 Power Clean 165/110
7. Rest

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
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
Increase 5-10 lbs

Metcon:
5 Rounds
5 Strict Pull up
10 Upright Row (barbell or db)
15 Stiff-leg Deadlift (barbell or db)

Accessory:
30-20-10
V-up
Heal taps (2 count) Sloowwww
Bear position KB pull through

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :75 for 10 Sets
1-5: 3 Power Snatch
Increase each set
6-10: 1 Power snatch + 1 Squat snatch
Increase on 7 and 9

If you prefer not to Snatch …
Every :75 for 10 Sets
1-5: Shoulder Press
Increase each set
6-10: Push Press
Increase 7 and 9

Accessory:
3 Sets:
DNS Star Plank x 5 ea.
Copenhagen plank x 5 ea.
90/90’s with hip thrust x 5 ea.

Metcon:
15 Min EMOM
1. Bike 12/7 Cals
2. 5 Box Jump @30/24
3. 3 Power Snatch @135/95 or 6 DB Snatch 50/35

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

Strength:
Deadlift
5 x 5 @50%

Accessories:
3 Sets:
Dead Arm Crunch x 12
Around the World x 20 ea. side
Offset KB Carry x 200 ft.

Metcon:
5 x 10
Overhead Squat 95/65
Pull up