Chris Isernio

50 Calorie Row
40 Box Jump Overs 24/20
30 Toes 2 Bar
20 Cleans @135/95
Run 400
20 Cleans @135/95
30 Burpee Over Bar
40 Walking Lunges
50 Calorie Row

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3 @75%

Every 2 Minutes for 20 Minutes:
Run 200
10 Swings

Run 400
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

Devil’s Press x 7 @50/35
42 Wall Ball
21 Pull up
Devil’s Press x 7
30 Wall Ball
15 Pull up
Devil’s Press x 7
18 Wall Ball
9 Pull up
Devil’s Press x 7

5 Rounds
500/400m Row
200m Farmers Carry
400m Run
2 Min Rest

IS THIS YOU?
YOU ATE WELL ALL DAY, YOU HAD YOUR MEAT AND VEGETABLES FOR DINNER, DO WHATEVER THE FUCK IT IS YOU DO AFTER DINNER AND NOW YOU’RE RELAXING IN FRONT OF THE T.V., OR EVEN WORSE, YOU’RE WATCHING DUMB ASS VIDEOS ON THAT DIGITAL CRACK PIPE SOME CALL A FUCKIN PHONE.
THEN OUT OF NOWHERE, YOU HAVE THE TERRIFIC IDEA OF HAVING A SMALL SNACK, JUST SOMETHING LIGHT, NOTHING CRAZY.
AND THEN BANG!
HERE IT COMES, THE NONSTOP EATING MARATHON THAT LASTS UNTIL YOU’RE ABOUT TO PUKE.
ONCE YOU GET STARTED, YOU JUST CAN’T STOP STUFFIN THAT HOLE IN YOUR FACE, RIGHT? I KNOW, IT’S JUST LIKE A DRUG, CAUSE IT IS A DRUG, JUST A LEGAL ONE CAUSE THERE’S SO MUCH FUCKIN MONEY IN IT, ON THE FRONT END AND THE BACK END. JUST TWO DIFFERENT BUSINESSES MAKING MONEY, BIG FOOD ON THE FRONT END, AND BIG PHARMA ON THE BACK END.

ONCE YOUR TONGUE GETS A TASTE OF THE SWEET SHIT, OPEN UP THE FLOOD GATES CAUSE HERE IT COMES!
YOU’RE NOT EVEN HUNGRY, BUT FOR SOME REASON YOU JUST CAN’T STOP EATING EVERYTHING AS QUICKLY AS POSSIBLE. YOUR EATING BECOMES LIKE AN HOUR LONG AMRAP EXCEPT IT’S AS MANY CALORIES AS POSSIBLE.
NOW YOU’RE STANDING IN FRONT OF THE PANTRY LIKE A RACCOON DIGGING THROUGH A DUMPSTER LOOKING FOR ONE MORE HIT OF SUGAR, THROWIN BAGS OF CHIPS (SKINNY POP POPCORN OF COURSE, DOY) OUT THE WAY, KNOCKIN BOXES OF COOKIE CRISP AND CAP’N CRUNCH OVER LIKE YOU HAVEN’T EATEN IN A YEAR.

THIS IS CALLED A BAD FUCKIN HABIT THAT YOU YOURSELF CREATED.
THIS IS WHY WE DON’T FUCK AROUND WITH THAT SHIT, CAUSE IT’S WORSE THAN A HEROIN ADDICTION, AND AGAIN, I’D PREFER YOU TAKE A SHOT OF HEROIN AND PASS OUT ON THE COUCH.
AT LEAST YOU WON’T STUFF YOUR FACE WITH ENDLESS PILE’S OF SHIT.

IF THIS IS YOU OR YOU KNOW SOMEONE WHO RESEMBLES THIS BEHAVIOR, LET ME TELL YOU WHAT I DO TO AVOID THIS DEBAUCHERY.
I SAY TO MYSELF, ARE YOU THAT FUCKIN MENTALLY WEAK? DO YOU SERIOUSLY NEED A STOMACH STRETCHED TO CAPACITY JUST TO CLOSE YOUR EYES?
AT THAT MOMENT, YOU HAVE TO FEEL THE SAME FEELING YOU GET WHEN YOU DON’T EAT AT NIGHT AND WAKE UP FEELING LIGHTER AND LEANER.
TELL YOURSELF, DO I WANNA WAKE UP FEELING MISERABLE ABOUT MYSELF BECAUSE OF WHAT YOU DID AGAIN, AND AGAIN, AND AGAIN.
DO I WANNA WAKE UP EVEN FATTER THAN I WAS JUST 8 HOURS AGO, OR DO I WANNA WAKE UP KNOWING I DIDN’T GIVE IN AND I WON!
TELL YOURSELF, DO I WANNA LET THE GREDDY PATHETIC FOOD INDUSTRY CONTROL ME, OR DO I WANNA CONTROL ME?
DON’T DO WHAT THE REST OF THE COUNTRY IS DOING, BE DIFFERENT.
SAY THIS SHIT VERBATIM AND YOU WON’T SABOTAGE YOURSELF AFTER MAKING PROGRESS AT THE GYM AND EATING WELL ALL DAY.
IT’S NOT WORTH IT, IT’S REALLY NOT, IT’S JUST FOOD AND IF YOU EAT IT, WHEN DOES IT STOP?
IT DOESN’T STOP, IT BECOMES A HABIT.
BE STRONG. AND FOR CHRIST’S SAKE, KEEP A FUCKING LOG OF WHAT YOU EAT!!!!
MAYBE IF YOU ACTUALLY READ WHAT YOU DID THE NIGHT BEFORE, YOU’LL STOP THAT SHIT!!

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Rear Lateral Raises
4. Shoulder Press
5. DB Side Laterals
6. Front plate Raise
7. DB Skull Crushers or Cable Press downs
8. DB Tricep Kickbacks
9. Barbell Curl or Cable Curl
10. Concentration Curls

RUN 400
3 SETS:
5 RDL
5 ELBOW PUNCHES
5 HIGH PULLS
5 MUSCLE CLEANS
5 POWER CLEANS FROM POWER POS.
5 POWER CLEANS

EVERY 2 MINUTES FOR (5) SETS
10 KB RDL
10 KB REVERSE LUNGE 5 EA. LEG

30 MIN EMOM
1 – RUN 200
2 – BOX JUMP X 5 @30/24
3 – POWER CLEAN X 3 @165/110

Did you know Coca-Cola uses High Fructose Corn Syrup when Coke is made in the U.S. but when Coke is made in Mexico it is made with Pure Cane Sugar?
I’m sure most of you, as well as myself did not know that cause we ain’t drinking Coke, or at least you shouldn’t be.
I’d actually prefer you do Coke instead of drinking Coke, cause it’s fuckin terrible for you.
Why is it that this country falls at the bottom of the list when comparing food quality to other countries?
It’s fuckin terrible what they put in our food just to increase profits. Isn’t there some kind of ethical and moral obligation that the food industry has when it comes to producing our food?
Lawyers and Financial advisors have that obligation but not the companies who produce the food we are going to ingest?
This makes no fuckin sense, they just process the fuck out of everything until there’s no actual sign of real food in their products, it’s fuckin pathetic.
The worst part is, some people have no fuckin clue what’s in the food they eat. People actually trust these companies to produce quality food.
Have you seen the show, “Food Paradise” or “Carnival Eats” ?
They are on The food network.
It’s actually disgusting to watch. The amount of shit these people on the show consume is mind boggling.
93% of Americans have poor metabolic health related to ultra-processed foods. That only leaves 7% of the population with a healthy metabolic system.
75% of Americans are obese and 50% of the U.S. population has diabetes or is prediabetic, and yet these companies get away with continuously poisoning us with ultra-processed crap.
Personally I’d rather take a bullet to the head instead of being one of these companies guinea pigs.
These companies should face consequences for what they are doing to people, but that’ll never happen when greed is present.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

Every 3 minutes for (10) sets:
Front Squat x 5
T2B, K2E, or GHD Sit-ups x 7
Swings x 10
Increase from last week

Bike
Push ups
:20 work/ :20 rest x 10 ea.

These two little people are Jen and Paulina.
Those are 70lb Kettlebells they are swinging.
It’s amazing what your body can do when you train it correctly and consistently.
You don’t know what you can physically accomplish until you push yourself to do it.

Run 400
Around the World x 20 each direction
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

Every 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

10-10-10-10-10
Thruster @135/95
Toes 2 Bar
Burpee over Bar

Complete Each Round as quickly as possible
4 Rounds Total
Run 400
Ski 500/400
Bike 20/10 Cals
Row 500/400
Rest 2 Minutes

1. Pallof Press :30 hold each side then :30
2. Half Kneeling Banded Chops :30 each side
3. Banded Russian Twists :30 each side
4. Side Plank Rows :30 each side
5. Banded Plank Row :30 each side
6. Dead Bug with static band hold :30 each side
7. Banded Bird Dog :30 each side
8. Copenhagen Plank :30 hold each side

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Shoulder Press
4. DB Side Laterals
5. Front plate Raise
6. Tricep Extension or Cable Press downs
7. Barbell Curl or Cable Curl