Chris Isernio

Workout:
Front foot elevated Lunge with DB’s
4 x 8 ea.

5 Rounds
Row 500
Run 400

Workout:

Deadlift
5 x 4 + 10 lbs

Every Min (24 Minutes)
Min 1: 200/175m Ski
Min 2: 5 Power Cleans @165/110
Min 3: 10 Box Jumps @30/24
Min 4: 10 Ring or Bar Dips

Workout:

Bench Press
5 x 4 + 5 lbs from last week

3 Rds
500m Row or Ski
25 Burpee

Workout:

Back Squat
20 reps + 5-10 lbs

Every 3 Minutes for 12 Minutes
30 Double Unders
20 GHD Sit ups
25 Wall Ball

Workout:

1st: Bike 10/7 Cals
2nd: 7 Front Squat 135/95
3rd: 10 Pull ups
4th: 5 Overhead Squat 135/95
5th: Ski 200/150
6th: :45 Plank

Workout:

30 Min EMOM
1st: 35 Double Unders
2nd: 3 Power Snatch @135/95
3rd: 10 Burpee
4th: 5 Power Clean @135/95
5th: 4 Box Jump @30/24
6th: 15 Russian Twists

Workout:

Deadlift
5 x 5 @65%

5 Rounds
10/7 Cal Bike
10 Swings
10 Db Lunges
10 Plank DB pull throughs (5 ea. side)

Workout:
Bench Press
5 x 5 @65%

Row 500
30 Push Ups
15 Front Plate Raise
Row 1K
30 Push Ups
15 Front Plate Raise
Row 500
30 Push Ups
15 Front Plate Raise

Workout:

Back Squat
20 Reps @55% 1 rep max

4 ROUNDS
50 DOUBLE UNDERS
10 DEADLIFT  @185/125
15 WALL BALL
20 V-Ups

Workout:

50 BOX JUMPS @20″
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS @44/35
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESS @45/35
50 BACK EXTENSION
50 WALL BALL @20/14
50 BURPEE
50 DOUBLE UNDER