Chris Isernio

Workout:

:45 plank
3 Back Squat @80%
:90 rest

:45 plank
10 Back Squat @55%
:90 rest

:45 plank
3 Back Squat
:90 rest

:45 plank
10 Back Squat
:90 rest

:45 plank
3 Back Squat
:90 rest

:45 plank
10 Back Squat

5 Sets
Bike 20/16 cals
15 Burpee
rest :90

The 5 sets of bike and burpee should be done straight through with no rest until the last burpee. The longer you break during the set the less intense the set becomes. If you feel like you need a break during the set, you’re better off lowering the number of calories and/or reps and sprinting through it that way.

Workout:

Farmers/Waiters carry 120 ft x 6 sets
Switch hands each set

4 Rounds
Run 400
7 Handstand push ups
10 Power Snatch @95/65
10 Burpee over Bar
Rest 2 minutes between rounds

Workout:

20 Min EMOM
Odd minutes- 10 Swings @70/55
Even minutes- 10 GHD Sit ups

“Death by 10 meters”
When the clock starts sprint 10 meters.
At the top of every minute add a 10 meter sprint between the cones.
First minute- 10 meters
Second minute- 20 meters
Third minute- 30 meters, and so on till you cannot finish the correct amount of sprints in the minute.
So, if you are on minute 13 you must complete 13 sprints. If you do not complete the 13 sprints within the minute
you’re done!

Workout:

7 Sets: every 90 seconds
1 power clean
1 jerk
1 front squat
1 jerk
Increase every other set

Every 4 minutes for 16 minutes:
50 Double Unders
25 Wall Ball
15 Pull up

Workout:

5 Sets with :90 rest between sets:
Single Arm DB Bench Press x 8-10 reps
Superset with Barbell Curls x 8-10 reps

21-18-15-12
Deadlift @185/125
Box Jump (24/20)
Push Up

Once again, these workouts are supposed to be done straight through with minimal rest. This means you need to modify the movement and the weight to make this possible.
Try it, there’s no need to lumbar through the workout spending more time resting than working. This is defeating the purpose of a high intensity workout, high intensity means you keep moving to keep the intensity high.
When you rest your body recovers. So, unless a rest is programmed into the workout, don’t do it.

Workout:

10 Min EMOM
Odd Min: 5 Back Squat @70%
Even Min: 10 Hip Extension

18 Min Amrap
Run 400
KB Snatch 10 Each arm @53/35
20 Ab mat sit ups

Workout:

30 Min EMOM
1 – Ski 250/175
2 – 5 Thruster @135/95
3 – 12 Burpee
4 – 3 Power Snatch @135/95
5 – 200 Run
6 – 5 Power Clean @135/95

There’s no fucking secret to losing weight. It’s consistently eating meat, chicken, fish, eggs and vegetables, and maybe some tequila – consuming less calories than you burn on a daily basis. That’s it!
If you want to gain size, then you’re going to have to consume more calories than you burn on a daily basis.
If you want to stay the same, consume the same amount of calories you burn on a daily basis.
How many fucking times do I have to say this?
In order for you to achieve this goal, whichever it may be you need to track your calories.
All these bullshit fucking excuses are exactly that – stupid fucking excuses cause you’re too fucking lazy to eat well and track what you put into your fucking mouth!
So, please – pretty please – just fucking stop!

Workout:

3 Rounds
Push Press
5 x 3 (increase each set)

5 Rounds
Run 400
21 Box Jumps @24/20
15 GHD Sit ups
9 Pull ups

Workout:

10 Min EMOM
Odd Min: 5 Deadlifts @70%
Even Min: 10 Strict hanging knee raises

Run 400
10 Overhead squats 115/75
Run 800
20 Front squats 155/105
Run 400
30 Back squats 185/125
I know! You can’t do the Rx weight.
That’s ok. Just do a weight you can manage for the first set of squats and increase from there

Workout:

Every 2 minutes for 16 minutes
Alternate between
Front squats x 6 reps
Front foot elevated DB Lunges x 6 reps each leg

15 Min Amrap
35 Double Under
8 DB snatch ea arm 50/35
8 Burpee pull up