Chris Isernio

A. 2 Minute Jump Rope
3 Sets:
Inchworm x 5
KB Single Leg Deadlift x 6 ea.
KB Windmill x 6 ea.
Swings x 12
Suitcase Carry x 50 Ft ea. @70/53
Increase the KB weight each set

B. Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calorie Bike
Minute 2: 50 Double-Unders
Minute 3: 12 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

Workout:
A. Row 500
1 Minute Goblet Squat Hold
2 Sets:
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Bird Dog x 10 (:03 hold)
Seated Hip Raise lift over KB x 10
Single leg Glute bridge x 10

B. Back Squat
5 x 5 reps :03 eccentric/ :02 pause @50-60%
If you squatted last week, add 5 lbs

C. Against a 2-minute running clock
300/250 Meter Row
Max Reps Push Ups
Rest 2 minutes
For a total of 4 sets
This should be a sprint

Did you see they are opening a 9th Amazon location on the Island?
This is exactly what we need, another gigantic fuckin building filled with shit we think we need but actually do not.
Just like the fast food places. They shove them in your fuckin face so it’s available at any sign of weakness.
It’s absolutely fuckin insane
Just because most people don’t consider what they eat, doesn’t mean they should be subjected to this crap wherever they are.
Try driving down any main road and let me know how many fast food places you see in a 3 mile radius, it’s fuckin nuts.
Yeah, yeah, I know, they don’t have to go there.
That would mean all this bullshit I hear about people who are emotional eaters have no choice, right?
If one of these emotional eaters is on the road bombarded with fast food establishments and their emotions kick in, they are going to go nuts.
So, they are basically taking advantage of people’s emotions?
Once again, no different than a drug dealer, or I should say pharmaceutical company.
You think at any point in time when they FDA approved these diabetes drugs for weight loss, they had any concern for people’s health in mind?
Abso-fuckin-lutely not.

Workout:

A. Run 400
2 Sets with empty barbell:
Tall Muscle Snatch x 5
High Pull + Muscle Snatch (both from Power Position) x 5
Snatch High Pull + Snatch x 5

B. Every 2 minutes for 6 sets:
2 Snatch
Increasing weight each set

C. 12 Min Amrap:
40 Double Unders
10 Hang Power Snatch @95/65
10 Overhead Squat @95/65

Workout:

A. Run 400
3 Sets:
Inchworm x 5
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 10
Farmers Carry x 100 Ft @70/53

B. Every 2 minutes, for 16 minutes:
Deadlift x 2-3 reps
Increase weight each set

C. Every 4 Minutes Complete for 20 minutes:
Bike 15/10 Cals
15 Swings 70/53
15 V-Ups
15 Burpee

Workout:

A. Run 400
2 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12
Prone Swimmers x 7
Behind the Neck Shoulder Presses from Prone position x 7 with PVC or Light Barbell ( I would start with the PVC)

B. 4 Sets: (Complete the three exercises then rest as needed)
Incline DB Bench Press x 6-8
DB Pullover 6-8
Barbell Curl x 6-8


C. 3 Rounds For Time:
Run 400
50 Air Squat

Have these emails helped anyone change their eating habits permanently, or do you change them for a short period of time and then revert back to your normal eating habits?
Have you tried to change them?
When you go out to eat is there a thought in your head that you should order something healthy, or do you just order whatever looks good on the menu?
Do you eat the bread on the table?
When you cook something at home is it usually something healthy, or just whatever you’re in the mood for?
Who thinks eating healthy is eating a salad?
Another fuckin scam. Just like the Fat Free Entenmann’s.
Who thinks eating healthy is not eating at all?
I believe that was a big thing when the models blew cocaine and starved themselves.
That quickly became a popular diet. Doy!
I don’t care, I’m just curious.
I am wondering if the only benefit to these emails is the benefit I get from Nick improving on my grammar.
Is your diet worse than my grammar? Cause then you got a fuckin problem.

Workout:

A. 3 sets with an Empty Barbell:
Tall Muscle Clean x 5
Tall Clean x 5
Hang Power Clean x 5
Front Squat x 5

B. Every :90 for 6 sets:
2 Cleans (Heavy as Fuck)

C. 21-15-9
Power Clean 135/95
Ring Dip
Toes to Bar

Look at this crap.
I ordered steamed Chicken and Shrimp from the Chinese restaurant and this is what I got instead.

Tiny pieces of Chicken and Shrimp battered in shit and fried in shit.
I peeled off the batter from these poor excuses for protein and this is what was left.
The crazy part is, people eat this!
Look at all that batter!
I’d be curious to know how much one’s blood sugar would rise after eating this, the batter itself is a fuckin meal.
How could they do this to someone?
This is an all out attack on one’s pancreas.
There should be a warning sign on the box when purchased.
“What’s in this box may have an adverse effect on your body, but who cares, you’re gonna eat it anyway”!
Just fuckin crazy

Workout:

A. Run 400
1 min Goblet squat hold
2 sets:
Squat sit and reach x 10
KB Side lunge x 10
Side Planks :30 ea.
Single leg Glute bridge x 10
Seated Hip Raise lift over KB x 10
Swings x 10

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60% (if you squatted last week, add 5 lbs.)
Work off your partner for rest
Your only rest is when your partner is going

20 Min EMOM:
Minute 1: Run 200
Minute 2: DB Snatch x 12 @60/40
Minute 3: :30 Hollow Rock
Minute 4: 5 Burpee Box Jump @30/24
Minute 5: 7 Strict Pull ups

Workout:

A. Run 400
3 sets:
DB Weighted Dead Bugs x 10
Banded Bird Dogs x 10
DB Walking Plank Pull Throughs x 10

B. Three sets with empty Barbell:
Clean Grip Romanian Deadlift x 5 reps
Hang Clean Pull x 5 reps
Hang Power Clean x 5 reps
Shoulder Press x 5

C. 5 Rounds For Time:
12 Deadlifts (135/95 lb)
9 Hang Power Cleans (135/95 lb)
6 Push Jerks (135/95 lb)

Workout:

A. Run 400
3 sets:
KB Goblet Squat hold (1 min)
KB Halo x 12
KB Around the world x 12
KB Single leg Romanian Deadlift x 12
KB Goblet reverse lunge x 12
KB Swings x 12

B. Every 8 Minutes for 24 Minutes:
400 Meter Run
500/400 Meter Row
400 Meter Run
Adjust the meters after the first run if you’re not getting enough rest.
You should get at least :90 rest.

Workout:

A. Run 400
3 Sets:
Inchworm x 5
KB Windmill x 5 ea.
Farmers Carry x 100 Ft @70/53
Scapular Pull ups x 5
Negative Pull ups x (:05 descent)

B. Superset the two working off a partner:
4 sets:
Barbell Bench Press x 6-8
DB Pullover x 6-8

C. Complete Every 3 minutes for 12 minutes:
Double unders x 50
Toes To Bar x 10 (sub 20 Ab mat Sit ups)
Clusters x 7 (Squat clean straight into a Thruster) @ 135/95

Do you have the same look as Francesca Christina Graziano (Marc and Mel’s baby) has after reading my emails and thinking, why the fuck don’t I just eat meat, chicken, fish, eggs and green vegetables?
Your look is probably worse, right?
There’s no way you’re that cute when you feel shame