Chris Isernio

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

Complete:
Bench Press
5 x 5

For Time:
30 Box jumps @24/20
30 Pull-ups
30 Kettleball Swings 70/35
30 Steps walking lunge
30 Knees to Elbows
30 Push Press @75/55
30 Back extension
30 Wallball @20/14
30 Burpees
30 Double unders

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)

This is the Last week!!!!
Back Squat 20 reps
Increase 5-10 lbs from last week

50-40-30-20-10
Double Under
Sit up

Kosta and Gabby are the winners of the first ever Holiday Hoist off!!!

Everyone was there! Even Peter Parkinson’s!!
Congratulations to everyone who competed!
I’m not sure how Nick calculated everything, but I believe Kosta received his medal cause he still lifts heavy weight at the young age of 60 and Gabby had no idea she would be competing today!

Workout:

Every :90 for 10 Rounds
1-5: Power Snatch + 2 OHS
6-10: Squat Snatch + OHS

Complete 100 Box Jumps @24/20
Every :90 Complete 3 Power Snatch @135/95
Start with the Snatch

Workout:
Row 500
2 Sets:
Inchworm x 10
Single leg RDL x 10
KB Deadlift x 10
Swings x 10
Scapular retraction x 10

Deadlift
4 x 4

Row or Ski
10 x 250/175 meters
Rest 1 minute between sets

Workout:

10 Rounds :90 each
1-5: 1 Squat Clean + 2 Jerks
6-10: 2 Squat Clean + 1 Jerk

100 Burpees For Time
Every 2 minutes complete 3 Power Cleans @165/115
Start with the Cleans

Workout:
Bike 3 minutes
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 x 5 same weight from last week
Superset with Barbell curls x 5-8

Every 3 Minutes for 4 sets
Bike 12/7 Cals
12 Thruster @135/95
12 Pull ups
Modify the workout so you can move through each round as quickly as possible with no rest

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)

Complete:
Back Squat 20 reps
Increase 5-10 lbs from last week

16 Min EMOM
Odd minutes- 10 Swings @70/55
Even minutes- 10 GHD Sit ups
Substitute V-Ups for GHD

Workout:
EMOM for 32 Minutes
15/10 Cal Bike
3 Snatch @135/95
250/175 m Ski
5 Clean and Jerk @135/95

Today and Tomorrow’s Hours: 8:30 and 9:30 am
Workout:
Run 400
Inchworm x 10
Single leg RDL x 5 ea.
Swings x 20
Plank 1 minute
Side Plank :30 ea.
Single Leg Glute Bridge x 10

With a Partner:
Alternate after each round for 20 minutes
Double KB @53/35
Swings x 10
Cleans x 7
Squat x 5
Jerk x 3

Thanksgiving Day Hours: 8:30 and 9:30am Classes
Friday Hours: 8:30 and 9:30 Classes

Workout:

Every :90 for 10 Sets:
1 Power Clean + 2 Front Squat + 1 Jerk
If you squat clean the first rep only do 1 front squat
Increase every 2 sets

20 Min EMOM
Minute 1: 10 Pull ups
Minute 2: 250/175 meter Ski
Minute 3: 25 Push ups
Minute 4: 5 Box Jump overs 30/24