Chris Isernio

Workout:

Farmers Carry
4 x 100 Ft.

25 Minute EMOM
Minute 1: Bike 10/7
Minute 2: 7 Deadlift @185/125
Minute 3: 50 Double Unders
Minute 4: 10 Strict Pull up
Minute 5: :30 Hollow Rock

Workout:

Bent over Barbell Row
4 x 10

5 x 3 Min Amrap’s
Row 500/400
Max Rep Wall Ball 20/14

Workout:

Push Jerk
7 x 2

5 Rounds
10 Power Clean 135/115
10 Burpee Box jump overs 24/20

Workout:

Back Squat
20 Reps Increase 5-10 lbs

15 Min EMOM
1st: Ski 200/150
2nd: 15 Swings
3rd: 15 GHD Sit ups or 20 V-ups

Workout:

Every :90 for (7) sets:
1 Hang Power Snatch
2 Overhead Squat
Increase each set

12 Min Amrap
4 Power Snatch 75/55
4 Bar facing Burpee
8 Power Snatch
8 Burpee
12 Power Snatch
12 Burpee
16 Power Snatch
16 Burpee
Add 4 reps after each set is complete

Workout:

2 Rounds
50 Cal Row
50 Cal Bike
50 Cal Ski
50 Wall Ball

Workout:

5 Rounds For Time

12 Deadlifts (165/115 lb)

9 Hang Power Cleans (165/115 lb)

6 Push Jerks (165/115 lb)

Rest equal time for each set

This can also be done with Double Kb’s (55/35)

Workout:

Row 1k
20 Bench Press
50 Sit ups
Row 1k
20 Bench Press
50 Sit ups
Row 1k
20 Bench Press
50 Sit ups

Workout:

Back Squat
20 reps increase 5-10 lb.

Every 3 minutes for 15 minutes (5 sets)
50 Double Unders
7 Devil’s Press 50/35

Workout:

1 Complex every 2 minutes for 10 minutes
1 Power Clean
1 Hang Squat Clean
1 Front Squat

21 Minute EMOM
Ski 200/175
3 Power Clean 165/115
10 T2B