Chris Isernio

Workout:

10 Min EMOM
10 Swings

Metcon:

(10 Rounds)
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Power Cleans (205/135)

How’s everyone doing with their nutrition?
Has the Summer destroyed your diet?
Are you finding it difficult to stick to eating well with all the Summer festivities?
You don’t have to eat shit just because you have places to go and there’s crap food there, you really don’t.
The satisfaction of tasty food isn’t as great as the the gratification of looking and feeling good.
Actually it’s probably much worse the next day when you realize what the fuck you ate the day before.

Workout:

Dead hang from the pull up bar for as long as you can.
Keep your shoulders packed back the whole time you’re hanging.

10 Min EMOM
10 Swings

Metcon:

Complete for as long as you can:
1st minute: 1 Thruster, 1 Pull up
2nd minute: 2 Thruster, 2 Pull up
3rd minute: 3 Thruster, 3 Pull up
Keep going till you can’t complete the number of Thrusters and pull ups in that minute

Workout:

10 Min EMOM
10 Swings

Bench Press
Complete 50 reps @50% of your max weight using the lowest number of sets as possible

Metcon:

75 Toes to Bar
Every time you break complete 35 Double unders

Workout:

Strict Shoulder Press
5 x 3 reps every :90
Work your way up to a heavy set of 3 and complete all 5 sets with the same weight

10 Min EMOM
10 Swings

Metcon:

With a partner complete 3 Rds each:
10 Hang Power Snatch @115/75
20 Burpees
10 Hang Power Clean @115/75
One person completes a round while the other rests.
The only rest is when your partner is working.
Try and complete the round in less than 2 minutes

I saw on the news that people are getting into car accidents due to scrolling on social media.
In this particular incident the person scrolling slammed into two other cars that were pulled over on the side of the road after getting into an accident themselves.
Who the fuck is scrolling through social media while driving? I do some dumbass shit but this is fucking retarded.
I can understand texting, but scrolling? People are like fuckin zombies with their heads stuck in the phone all day, now they’re gonna do it while driving! How are they going to stop this, are they going to come up with a sobriety test for scrolling?
You shouldn’t even be scrolling when you’re doing nothing!
You’ve got a better chance of survival drinking and driving!
The best is when someone who’s trying to be motivational on social media says, stay off social media.
Doy!
Fuckin social media, they should call it “keep watching this stupid shit and you’re gonna be a fuckin vegetable soon”.

Workout:

Back Squat
20 reps Adding 5-10 lbs from last week
Your range of motion does not decrease as the weight increases.
Don’t make the mistake of shortening your squat distance cause the weight is heavy.
Either don’t go up in weight or go up and do as many perfect reps as you can.

10 Min EMOM
10 Swings 70/53

Metcon:

Death by 10 yard suicide runs
Sprint 10 yards the 1st minute
Sprint 20 yards the 2nd minute (there and back)
Sprint 30 yards the 3rd minute
Sprint 40 yards the 4th minute
Keep this going until you cannot complete the distance in the minute.
If you are on the 15th minute and have to go back and forth 15 times but can only get 14, you’re done.
I believe the longest someone has gotten is 17 minutes.

Workout:

40 Min EMOM
1st min: Bike 10/7 cals
2nd min: Swings 10 reps 70/53
3rd min: Run 200 meters
4th min: Push Ups 15 reps

If any of the exercises take longer than :30 except for the run modify the exercise appropriately.
If it takes you :45 to finish 10 cals on the bike, then lower it to 7.

Workout:

Alternate between the two exercises for a total of 4 sets
Single Arm DB Bench Press 8-10 reps
Single Arm DB Row 8-10 reps
The Row is done supporting yourself on a bench, box or whatever
Do this with a partner in “I go, you go” fashion.

Metcon:

5 Rounds:
5 Push Jerk @135/95
10 Burpee over Bar

Workout:

Three sets:
With a Kettlebell
Halo 10 each direction
Around the World 10 each direction
Shoulder Press 5 each arm
Lunge in rack position 5 each side
Windmill 5 each side
Use your core to move the weight on the halo’s and ATW’s.
Your core should be moving opposite the bell.

10 Min EMOM
10 Swings each minute
10 Min EMOM
10 Swings
Don’t do the same weight everyday, as the weight feels more manageable increase it, Doy.
This ain’t rocket science, use your head.
What do you want for an ass, granite or adipose tissue?
And perform every rep with intensity don’t just throw the kettlebell around haphazardly.

Every 3 minutes complete:
50 Double’s
5 Deadlift @315/205
20 V-ups
Repeat for 5 rounds
If you can’t do Double Unders do something comparable to the intensity and the amount of time it would take to do 50 double’s which would be around 30-50 seconds.
If you can’t do 5 deadlifts at the Rx weight, do the most weight you can do for 5 consecutive reps.
If you can’t do 20 V-ups straight through, do what you can straight through. Maybe it’s 10 V-ups and 10 sit ups.
The point is to keep moving through the workout without stopping.
Don’t sit there suffering through the workout at a slow pace cause you went to heavy.

Workout:

Three sets:
With a Kettlebell
Halo 10 each direction
Around the World 10 each direction
Shoulder Press 5 each arm
Windmill 5 each side

-rest 3 minutes-

10 Min EMOM
10 Swings each minute

-rest 3 minutes-

In three minutes complete:
Row 500/400 meters
Amrap wall ball shots.
– Rest 2 minutes_
Five rounds total
If it takes you 2 minutes to Row, you will have 1 minute left to do max rep wall balls.
Keep track of your wall balls.
Try for 15-20 each round.

Ya know what’s nice to see?
No one has let themselves go just because it’s Summertime.
If anything, I would say you have all gotten better over the Summer.
Everyone’s seems to have stayed pretty focused on their nutrition.
It used to be the opposite.
Everyone would fall apart over the Summer, I never understood that.
Not only have you been impressing me with your nutrition, but your lifting technique has also been quite impressive.
That’s good, it’s nice to know you give a fuck.

Workout:

Back Squat
20 reps
Add 10 lbs from last week
These should be starting to get a little difficult.
You see it’s fucking exhausting when you’re done, right?
This is why we do all 20 reps straight through without returning the bar to the rack and resting.
What’s so hard to understand about that.
You do not put the bar back on the rack until you’re done with the 20 reps or you failed trying to get the 20 reps.
What you do not do is four sets of 5 reps or two sets of 10 reps, I never said that, ever.
So stop doing that. If you are going to do them, do them right.

Metcon:

Complete 8 rounds of 20/10 for each exercise with a minute rest between each
1. Bike
2. Pull ups
3. Push ups (if you choose dips and you do half dips, do push ups)
4. Sit ups