Chris Isernio

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

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