Chris Isernio

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

Workout:
Run 400
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 3 Increase 5 lbs from last week

Complete 50 Thrusters @115/75
Every :90 complete 10 Burpees
Starting with Burpees

Workout:
Run 400
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 10 lbs from last week

3 min Amrap :90 rest x 3 Rounds
50 Double Unders
10 Swings @70/44
10 Toes 2 Bar