Chris Isernio

Workout:

Bench Press
5 x 3 @75%

Every 4 Minutes for 16 Minutes
5 Power Clean and Jerk @155/105
7 Reverse Burpee Box Jump 24/20
15 V ups
35 Double Under

Workout:

Deadlift
5 x 3 @ 75%

:20 on :10 off x 8 for each exercise:
Bike
Ski
Row
1 minute rest between movements
These are all out sprints for :20

Workout:

Back Squat
5 x 5
Same weight as last week

20 Min Amrap
5 Pull ups
10 Push ups
15 Air Squat

Workout:
Every :90 for 5 sets
1 High Hang Power Snatch
1 Mid Hang Power Snatch
1 Power Snatch
(increase weight every 2 sets, or keep the weight consistent and work on technique)

20-15-10-5
Double KB Snatch 53/35
Burpee Broad Jump

Workout:
Turkish Get Up
15 Minutes of practice
Work up to a heavy KB

10 Min EMOM
10 Swings (Heavy)

12 Min EMOM
Ski: 125/75

Workout:

Push Press + 1 Jerk
7 x 2

28 Min EMOM
Min 1: 50 Double Unders
Min 2: 3 Power Cleans
Min 3: 15/10 Cal Bike
Min 4: 3 Front squat

Workout:

Bench Press
5 x 5 @70%

21-15-9
Bike for Cals
Med Ball Cleans 20/14
Pull up
Box Jump @24/20
Burpee

Workout:

Back Squat
5 x 4
Same weight as last week

3 Rds
500m Row
15 Deadlift 185/125
15 Toes to bar

Workout:

Every :90 for (8) sets
Sets 1-4: 2 Power Snatch (Increase each set)
Sets 5-8: 2 Overhead Squat

Every 5 Minutes for (4) sets:
50 Double Under
25 Wall Ball
7 Devils Press

Workout:
39 Minute EMOM
1 Minute Row
1 Minute Ski
1 Minute Bike
1 Minute Rest