Chris Isernio

Workout:
Back Squat
5 x 4
Same weight as last week

Four 3 minute rounds with :90 rest
Row 500/400 Meters
Max rep Wall Ball

Workout:
21-15-9
Row Cals
DB Snatch 50/35 (ea. arm)

-Rest 3 Minutes-

21-15-9
Burpee Box Jump
DB Power Clean 50/35

Workout:

35 Minute EMOM
1 – SLRDL (right leg) 10 reps
2 – SLRDL (left leg) 10 reps
3 – Half Kneeling Med Ball Throws (right) 10 reps
4 – Half Kneeling Med Ball Throws (Left) 10 reps
5 – Swings 10 reps
6 – Weighted Bench Dips 10 reps
7 – KB Cossack 10 reps

Workout:

Deadlift
5 x 4
Same weight as last week

21-15-9
Overhead Squat @95/65
Pull up
Box Jump Overs 24/20

Workout:

Bench Press
5 x 4
Same weight as last week

Every 4 Minutes for (4) Sets:
Double Unders x 35
Hang Power Clean x 12 @115/75
12 Burpee
Double Under x 35

Workout:

Back Squat
5 x 3
Add 5-10 lbs from last week

14 Min Amarp
15/10 Cal Bike
15 Wall Ball
10 GHD Sit up

Workout:

5 Muscle Ups
10 Burpees
30 Snatches (75/45 lb)
4 Muscle Ups
20 Burpees
20 Snatches (135/75 lb)
3 Muscle Ups
30 Burpees
10 Snatches (165/100 lb)
2 Muscle Ups
40 Burpees
5 Snatches (185/115 lb)

Workout:

Overhead Squat
5 x 5 @ Moderate weight

30 Min EMOM
1-10 DB Bulgarian Split Squat (R. Leg)
10 DB Bulgarian Split Squat (L. Leg)
10 Med Ball Side Throws (R. Side)
10 Med Ball Side Throws (L. Side)
10 DB Curls
10 Arnold Press

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