Chris Isernio

Workout:

A. Run 400
3 sets with empty Barbell:
Rack Delivery x 5
Tall Muscle Clean x 5
Tall Clean x 5
Shoulder Presses from Front Squat x 5
Overhead Squat with Clean Grip x 5

B. Every Minute for 8 Minutes:
2 Power Cleans
Increasing weight every other set

C. For one minute complete as many reps as possible for each exercise for a total of 3 rounds
1 – Wall Ball 20/14
2 – KB Snatch 53/35
3 – Box Jump 20″
4 – DB Push Press 35/25
5 – Sprint 200 (this isn’t for reps, complete once)
6 – Rest

A. Run 400
Inchworm x 10
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 20
Plank 1 minute
Weighted Dead Bugs :03 Hold x 10
Single Leg Glute Bridge x 10

B. Every 2 Minutes
Deadlift 5 x 5 @ 5-10 lbs heavier from last week

C. With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

Workout:
A. 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

B. Bench Press
5 reps every 2 minutes for 5 sets
Increase the weight from last week 5-10 lbs

C. 15 Min EMOM
1st: GHD Sit ups x 12
2nd: Front Squat 165/115 x 5
3rd: Bike 12/7

This is too funny:
It was written last October.
What’s even funnier is, I must have been so upset at McDonald’s that I forgot to write the date.
Did you hear the news, McDonalds is offering a special for all teachers starting sometime this month. This is somewhat disturbing to hear. Another thing that has me confused, I don’t understand. If the teachers are being rewarded, why are they giving the Teachers poison?? I would think if they want to reward Teachers they would offer them Healthy Foods instead of trying to get them addicted to shit??
I wonder if they’re doing it this year also.
Why not make this an annual fuckin thing, right?

Workout:

A. 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)

B. Back Squat
60% of your 1 rep max
Do it for 20 reps straight

C. Every 2 Minutes for 16 Minutes
Run 200
5 Muscle ups, 7 C2B Pull ups, or 10 Pull ups

A. Run 400
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

B. Complete Every :90 for 6 sets:
1 Hang Power Snatch
1 Hang Squat Snatch
Increase weight each set

C. 5 RFT:
50 Double Unders
3 Wall Walks
7 Power Snatch @95/65
20 Sit Ups

check this out:
https://www.eviemagazine.com/post/american-heart-association-was-paid-procter-gamble-heart-disease-saturated-fat-seed-oils-sugar
Sad, Fuckin Sad

A. Run 400
Inchworm x 10
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 20
Weighted Dead Bugs :03 Hold
Plank 1 minute
Single Leg Glute Bridge x 10

B. Deadlift
5 x 5 @70%

C. Four RFT:
15 kettlebell swings
20 box jumps
Run 200

A. 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

B. Bench Press
5 reps every 2 minutes for 5 sets
Keep the weight around 70% of your max

C. 5 rounds for time of:
20-cal row
20 Burpee

You watching the Yankee game?
Check this dude out on Cleveland.
You should not be allowed to look like this as a professional athlete.
It’s just crazy that this is acceptable.
There should be some kind of mandated waist size or something.

A. Row 500
1 Minute Goblet Squat Hold
KB Single Leg Deadlift x 10
KB Cossack x 10
Lunge w/ WGS
Bird Dog x 10 (:03 hold)
Side plank :30 each side
Seated Hip Raise lift over KB x 10
Single leg Glute bridge x 10

B. Complete 5 reps each leg every 2 minutes for 5 sets
KB Goblet Position Bulgarian Split Squat

C. 4 Rds
Run 400
25 Air Squat
-Rest 1 min-

A. 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)

B. Back Squat
Take 15 minutes to find your 1 rep max
10-7-5-3-1-1-1

C. 5 RFT:
15 Push Jerks 95/65
12 C2B Pull up
9 SDHP 95/65

Workout:
A. Run 400
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5

B. 10 Min EMOM
1 Snatch + 1 OHS

C. 5 Rounds
Run 200
10 Devil’s Press @50/35
10 Burpee
– :90 Rest –