Chris Isernio

Workout:
8 Min EMOM
Complete 1 Cluster (Power clean into Thruster)
Work up to a heavy single increasing weight for sets 1-4

6 sets with 1 min rest between sets
15/12 Cal. Assault
5 Burpee Box jump overs 30/24

Workout:

Deadlift
5 x 5 @ 70%

AMRAP in 13 minutes

10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)

Workout:

Back Squat
5 x 3 @70%
Partner up in groups of 3 and rest off each other

Complete four rounds for time:
Row or Ski 500/400
25 Push ups
25 V-ups

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

8 Min Amrap
5 Power Snatch 135/95
10 Overhead Squat 135/95
15 Reverse Burpee Box Jump 24/20

-Rest 3 Minutes-

8 Min Amrap
5 Power Clean 135/95
10 Front Squat 135/95
15 Burpee Box Jump 24/20

-Rest 3 Minutes-

8 Min Amrap
5 Deadlift 135/95
10 Back Squat 135/95
15 Burpee
The rest shouldn’t feel like it’s too long, so don’t start that shit.
Scale the weight, box height, and movements to smoothly move through each amrap with limited rest.

Workout:

If you didn’t do yesterday’s workout, do that.
If you did, do this.

50 Cal Bike
50 Push ups
50 GHD Sit ups
50 Pull ups
50 Hip Extensions
50 Air squat

Workout:

10 am class time for New Year’s Day

Complete with a partner:
100 Bear Complex @105/75
One person works on the complex while the other does 20/13 cal bike, 300/200 ski, or 300/200 row.
Alternate till 100 reps are complete.

No night classes for New Year’s

Workout:

Bench Press
5 x 5 @65%

AMRAP in 14 minutes
60 calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14 lb)
30 Cleans (135/95 lb)
20 Muscle-Ups

Workout:
Back Squat
5 x 5 @70%

10 Minute EMOM
Alternate between:
15 Burpee
15 Swings @70/53

I’d prefer Jay not eating the cannoli at all, but at least he’s lifting heavy shit while eating the cannoli.

Workout:

30 Minute EMOM:
1 – 10 Overhead Squats @115/75
2 – 10 Pull ups
3 – 10 Deadlifts @185/125
4 – 10 GHD Sit ups
5 – 10 Box Jumps @30/24
6 – 12/7 Cal Bike

Workout:

1k Row or Ski
Then, 5 Rounds
20 Air Squat
20 Burpee
20 Sit up
20 Push ups
Then,
1K Row or Ski