Chris Isernio

Today’s Hours: 7, 9:30 and 10:30 am
Workout:
1 Sumo Deadlift High Pull 75/55
2 Thruster 75/55
3 Push Press 75/55
4 Power Cleans 75/55
5 Power Snatch 75/55
6 Swings 53/35
7 Pull ups
8 Knees to Elbow
9 Box Jump 24/20
10 Double Under
11 Burpee
12 Overhead Walking Lunge 45/25 lb plate

You can do the lifts with a barbell or 2 x 35/18 KB’s.
I’d prefer the KB option, but whatever you choose is fine.

Christmas Eve Hours: 9:30 and 10:30 am
Workout:

Back Squat
5 x 5 @65%

15-12-9-6-3
Power clean 155/115
Burpee box jump over 24/20

Workout:
Every :90 for (6) Rounds:
1 Power Snatch + 2 OHS
Every :90 for (4) Rounds:
1 Hang Squat Snatch + 1 OHS

60 Double Unders
[21-15-9
Deadlift 225/155
Bar facing Burpee]
60 Double Unders

Workout:

For Time:
100 Calorie Row
90 Russian Twists with plate
80 Step Ups
70 Calorie Ski
60 Revere Lunge KB in goblet position
50 DB Power Clean
40 DB Push Press
30 Burpee
20 Pull ups
10 Tuck Jumps

Workout:
Every :90 for (6) sets:
1 Power Clean + 2 Jerks
Every :90 for (4) sets:
2 Front Squat + 1 Jerk
Increase each set

Three (5) minute Amraps with 2 minutes rest between
6 Power Clean 135/95
12 Push ups
18 Air Squat

Workout:

Bike 3 minutes
KB Single arm Bench Press x 10
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm x 5
Push ups x 20
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Bench Press
Take 15 Minutes to establish a 1RM

Every 3 Minutes for (6) sets, (3) sets each couplet, alternate between:
30 Wall Ball
10 Pull ups
And
Bike 10/7 Cal
20 V-ups

Workout:
Bike or Ski 3 minutes
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Back Squat
15 Minutes to establish a 1RM

Every 3 Minutes for (5) sets:
Double Unders x 40
Devil’s Press x 7 @50/35

Workout:
On an 8 minute running clock
Work up to a Heavy Double Power Snatch

Then 4 x 3 OHS every :90
Use the final Power Snatch weight

EMOM until you are not able to continue.
Alternate between:
5 Burpees odd numbers
5 Wall Ball Shots even numbers
Add 1 rep each minute
1st min: 5 Burpee
2nd min: 5 Wall Ball
3rd min: 6 Burpee
4th min: 6 Wall Ball
5th min: 7 Burpee
6th min: 7 Wall Ball …

Workout:
6 Min EMOM
10 Swings 70/44

Complete
Turkish Get ups x 10

21-15-9
Deadlift @185/125
HandStand Push Ups

Workout:
On an 8 min running clock, work up to a heavy squat clean + jerk
Then 4 x 3 front squat (:90)
*final clean and jerk weight all 4 sets

2 Sets:
Bike 30/20 cals
Rest 2 min
Ski 500
Rest 2 min
Row 500
Rest 2 min
These are sprints!!!!
You can switch up the exercises or do all the same exercise for all 6 sets, or whatever the fuck you want to do.
Just fuckin sprint!