Chris Isernio

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

Workout:
Every 2 minutes for 10 Rounds
1 Power Snatch
2 Hang Power Snatch

Row For Calories 100/60
Every minute:
Alternate between 10 DB Snatch @60/40 and 10 Burpees

Workout:

3 Rounds For Time:
10 Front Squat @135/95
15 GHD Sit ups

-Rest 5 Minutes-

30 Power Cleans @165/110
Every 2 minutes perform 15/7 Calories
Starting with the Bike

NOT SURE WHO FOLLOWED WHAT I SAID OR EVEN HOW MANY OF YOU READ WHAT I 
WROTE ABOUT EATING WELL BUT HERE IT GOES AGAIN.
SAYING THINGS TO YOURSELF LIKE “I’M NEVER GOING TO HAVE CARBS AGAIN”, 
I’M NEVER GOING TO CHEAT AGAIN”, 
AND THE ALL TOO COMMON; 
“LET ME STUFF MY FACE TODAY AND I’ll STARTING MY DIET TOMORROW
ALL THESE COMMENTS IMPLY THAT THIS IS THE END OF YOU EATING FOODS LIKE PIZZA AND PASTA  EVER AGAIN!  THIS IS NOT THE CASE
THESE CRAPPY PHRASES  SET YOU UP FOR FAILURE WITH THOUGHTS OF NEVER INDULGING  AGAIN. 
IT DOESN’T HAVE TO BE LIKE THIS
TAKE IT MEAL BY MEAL.
ASK YOURSELF EVERY TIME YOU EAT  “IS THIS GOING TO HELP ME ACHIEVE MY GOAL OR IS IT GOING TO SPEED UP THE PROCESS OF ME BECOMING A FAT BASTARD
BE HONEST WITH YOURSELF, IF YOU REALLY WANT IT YOU WILL DO IT
IF YOU JUST SAY IT TO SAY IT, THAT SHIT WILL NEVER HAPPEN.
IT’S NOT AS DIFFICULT AS SOME OTHER SHIT YOU’VE ACCOMPLISHED IN YOUR LIFE, C’MON MAN, IT’S REALLY NOT. 
THINK OF ALL YOUR ACCOMPLISHMENTS, THIS IS AN EASY ONE.  YOU JUST GOTTA CHANGE THE WAY YOU’VE BEEN PROGRAMMED.

IT’S NOT YOUR FAULT, IT’S YOUR PROGRAMMING, IT’S OUT OF WHACK.
YOU JUST HAVE TO CHANGE THE HABITS THAT WERE CREATED THROUGH IMPROPER PROGRAMMING.
YOU HAVE SO MUCH CONTROL OVER IT, YOU JUST DON’T THINK YOU DO CAUSE THEY DO A GOOD JOB OF MAKING YOU FEEL LIKE YOU CAN’T LIVE WITHOUT THEIR SHIT FOOD.

FOR CHRIST’S SAKE, DON’T LET THEM WIN.
YOU HAVE TO REALIZE WHEN YOU EAT SHIT FOOD FOR NO REASON OTHER THAN A SPECIAL OCCASION, YOU’VE JUST BEEN MANIPULATED, THEY WON AND YOU LOST THAT BATTLE.  
THEY’VE DONE THEIR JOB OF MANIPULATING YOU INTO BUYING SOMETHING UNHEALTHY EVEN THOUGH YOU KNOW IT’S TERRIBLE FOR YOU.
PEOPLE WHO EAT SHIT AND TRAIN DON’T MAKE DRASTIC CHANGES TO THEIR BODIES, PEOPLE WHO EAT WELL AND TRAIN CHANGE DRASTICALLY!
IT’S ALL ABOUT WHAT YOU EAT, NO MATTER HOW HARD YOU TRY YOU WILL NEVER EVER OUT TRAIN A BAD DIET, EVER!
OBVIOUSLY IT FEELS SO GOOD TO LOOK GREAT OR ELSE WE WOULDN’T BE WORKING OUT ALL THE TIME SO YOU MIGHT AS WELL DO WHAT’S IMPORTANT AND EAT WELL FOR YOURSELF
YOU NEED TO EAT WELL CONSISTENTLY!! HOW MANY TIMES DO I HAVE TO SAY IT?
YOU WILL LOOK LIKE WHATEVER YOU EAT CONSISTENTLY!
C’MON MAN, THIS IS CRAZY !!
STOP BUYING SHIT FOR THE HOUSE JUST SO YOUR REFRIGERATOR AND CABINETS CAN LOOK FULL!
JUST BUY WHAT YOU NEED TO EAT FOR THE WEEK OR EVEN BETTER FOR THE DAY!!!