Chris Isernio

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 @70%

Accessory:
3 Sets
DB Side Laterals x 3 drop sets
Bar Dips or Bench Dips x 6-8
Barbell Curl x 3 drop sets

Metcon:
Row
250m
500m
750m
1,000m
750m
500m
250m
Rest 1 minute between each distance

Warm up:

Three sets x 3 reps:
Cat-Camel: :05 hold for each rep
McGill Curl Ups :10 hold for each rep
Bird Dog: :10 hold for each rep
Side Plank: :10 hold for each rep

2 Sets with empty barbell
5 Deadlift
5 Tall muscle clean
5 Elbow punches
5 Front squat
5 Good mornings
5 Tall clean

Metcon:
32 Min EMOM /
Min 1-10: 3 Power Cleans + 5 Burpees
Increase on odd minutes
1 Min Rest
Min 11-20: 1 Squat Clean + 3 Front Squat + 5 Burpees
Start with last weight from 1 – 10 and increase on 13 & 17
1 Min Rest
Min 21-30: 3 Clean High Pulls + 5 Burpees
Increase when possible

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:
10 Rounds
10 Swings 70/44
10 T2B or 20 Sit ups
10 Lunges

Warm up:
10 Hip Airplane
1 Min Deep Squat
10 Goblet Squat
10 Single Leg RDL
10 Lunge w/ KB Halo
10 WGS
10 Bird Dog
10 Plank Pull Through
10 Side Plank Clam Shell

Metcon:
5 Rounds
20 Burpee
200 Farmers Carry 70/44
200 Run
10 Clean & Jerk 135/95
Rest 1 Minute

Thanksgiving Hours: 9 and 10am
Friday Hours: 9 and 10am

Warm up:
10 Hip Airplane
1 Min Deep Squat
10 Goblet Squat
10 Single Leg RDL
10 Lunge w/ KB Halo
10 WGS
10 Bird Dog
10 Plank Pull Through
10 Side Plank Clam Shell

35 Min EMOM
1. Bike 10/7
2. Swings 53/35 x 20
3. Sit ups x 20
4. Ski 250/200
5. Single arm devil’s press x 10
6. Wall Ball x 20
7. 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 20 Reps
Increase 5-10 lbs

Accessory:
3 Sets:
DB Side Laterals x 10-12
Half Kneeling Single Arm DB Press x 8-10 ea.
Barbell Curl x 8-10

Metcon:
5 Rds
Row 500/400
1 Minute Rest

Thanksgiving Day Hours:
9 and 10am
Friday Hours:
9 and 10am

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
Weighted Shoulder External Rotation off knee x 10 ea.
Tabletop Lat Stretch x 1 min
Side Plank x 1 min ea.

Strength:
Deadlift
3 x 3@80%

Metcon:
30 box jumps, 24/20
15 clean and jerks, 115/75 lb.
30 box jumps
15 clean and jerks, 115/75 lb.
30 box jumps
10 clean and jerks, 135/95 lb.
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135/95 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 165/105 lb.
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 165/105 lb.

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

Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
KB Windmill x 5 ea. side
Walking KB Goblet Hold x 200 ft.

Metcon:
8 Sets:
5 Pull ups
10 Push ups
15 Air Squats
20 Sit ups

Warm 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:
Every :90 for (8) Sets
Power Snatch
Hang Power Snatch
Hang Squat Snatch

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:
6 Rounds
Row 250
10 Burpee over Rower
1 Minute rest

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
4 x 4 @75%

Metcon:
30 Reps each Exercise
Box Jump 24/20
Pull up
Swing
Lunge
K2E
Push Press 45/35
Back Extension
Wall Ball
Burpee
Double Under