Chris Isernio

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday
Only two weeks left!!

Complete as many reps as possible in one minute (3) rounds total:
1 – Wall Ball 20/14
2 – Sit ups
3 – Box Jump 20″
4 – Push ups
5 – Plank
6 – Run 200
7 – Rest

When did the word “salad” become synonymous with eating healthy?
Is it the lettuce, do people believe lettuce is healthy?
Is it the radish, onion, tomato, or olives that are healthy.
Is it because you can have your salad chopped?
Does having a salad chopped make it healthy?
Just because it’s a salad doesn’t mean it’s healthy.
You got the fuckin olives, cheese, nuts or seeds? There’s a shit ton of calories in these items.
How do you even know how much of these items are included in your salad?
What about the dressing on the salad, how do you know how many calories are in the dressing?
They probably drench that shit in high calorie dressing to get it to taste good. That’s what they do, they disguise the food with sugary shit.
How do you input the nutritional information in My Fitness Pal if you don’t the amount of each ingredient?
Actually these days they put dick in the salad and charge you $50 for lettuce, tomato and 3 teeny tiny pieces of bland fuckin chicken.
Make your own food!! Stop with the fuckin salads, wraps and fuckin protein drinks from Starbucks. There’s another fuckin scam, Starbucks and their “protein” drinks filled with syrup, squirts, and pumps of sugar with caramel and whipped cream on top.
People are actually eating this shit thinking, “What, I’m getting my protein in”
What’s wrong with eating some homemade chicken, steak or fish with some asparagus?
It may make your pee smell but at least your pancreas is safe from being overworked.
Stop fucking around eating foods with hidden calories and make your own food.
This way you can keep track of your calories and you know the nutritional value of what you’re eating.
Or, you can keep eating dick and wondering why you’re not losing weight.

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 3 minutes for 5 sets:
Deadlift x 3 @80%
Ab-wheel x 10 (slowwwwwwww)

12 Min Amrap
5 Thruster @115/75
7 Box Jumps @30/24
9 Burpee
120ft. Farmer Carry

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

Run 800
30 Weighted Step Up 35/20
30 Knees 2 Elbow
30 Swings 53/35
Run 400
30 Swings 53/35
30 Knees 2 Elbow
30 Weighted Step Up 35/20
Run 800

I post the workout based on what an advanced athlete can do. You need to modify the exercises, reps, distance etc … to fit YOU.
For example, the 200 run takes Trishi :40, leaving him :20 to transition to the next exercise.
Then the next exercise should have taken around :30 to complete, leaving :30 to transition to the next run.
I’m speaking of yesterday’s workout.
The workout was not supposed to be 8 minutes of work and no rest till the 9th minute.
It was supposed to be at most :50 to a minute run and then into the next exercise, and then some rest. I watched Trishi do the workout, he had :20 rest on each run and around :20 to :30 rest on the weighted exercises and this was throughout the whole 35 minutes.
I know what you’re going to say now, “Well, Trishi is like 20 years old and in superb shape”.
This is exactly the reason you are supposed to modify.
What would the world be like if I designed the workouts with a slow person in mind, what would Trishi do, doy!
Keep this in mind, I’d much rather you go hard and rest than go slow and keep moving.
Now when I say hard, this doesn’t mean you have to go balls to the wall through each exercise. What I means is, just move through the exercise quickly so you get rest. This is especially so when you are on a time constraint like yesterday’s workout.
You had a minute to do each exercise, unfortunately this turned into 4 rounds of an 8 minute workout.
This is not as beneficial as working harder for a shorter period of time and then resting, much like doing single unders as opposed to doing double unders.
Single unders are ok but they are nowhere near as beneficial as doing double unders.
A good comparison would be, single unders are like running a certain distance at a slow speed as opposed to double unders is like sprinting that same distance.
You know how you feel when you sprint, right?
Doesn’t feel anything like a jog, does it?
Of course not, you’re a mess, like this guy, a mess!

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 3 Min x 3 sets:
Bench Press x Failure increase by 5lbs
Negative Chin ups x 5

3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Gorilla Rows
2 Min Rest

Run 400
1 Min Deep Squat
10 Goblet Squat
10 Cossack
10 WGS
10 Bird Dog
1 Min Plank
:30 Star Plank
90/90 10 ea. side
10 Dead Bug

36 Min EMOM (4) sets:
1 – Run 200
2 – Devil’s Press x 5 @50/35
3 – Run 200
4 – Sit ups x 25
5 – Run 200
6 – Power Clean x 5 @155/105
7 – Run 200
8 – Sled Push x 4
9 – Rest

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

Complete the following complex without dropping the Barbell x 5 @95/65
50 Double Unders
Deadlift x 8
Hang Power Clean x 8
Front squat x 8
Push Press x 8
Back squat x 8
Good Morning x 8
REST 2 Minutes

Run 400
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) Sets
Deadlift x 5 @75%
Standing KB Hip Lifts x 16 (8) ea.

20 Min EMOM
1st Min – Row 250/200 or Run 200
2nd Min – Rest

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

20 Min Amrap
Run 200
(2 Rounds of 3 Pull ups, 6 Push ups, 9 Air Squat, 12 Sit ups)

Run 400
I’s, Y’s, T’s
Shoulder External Rotations x 10
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 3 Min x 3 sets:
Bench Press x Failure
Negative Chin ups x 10

3 sets till Failure
Dips
Front Plate Raises
DB Side Laterals
Alternating DB Curls
Barbell Rows
2 Min Rest

Run 400
1 Min Deep Squat
I’s, Y’s, T’s
KB Halo x 10 ea.
KB Around the World x 20 ea.
KB Single Leg RDL x 10 ea.
KB Windmill x 5 ea.
KB Kneeling Weight Shift :60 ea.

10 Min EMOM
Swings x 10
Plank x :20

20 Min EMOM
Ski 250/200
Power Cleans x 3 @155/105
Burpee Box Jumps x 10 @20″
Reverse Sled Pulls x :60
Rest
No Burpee bitching, you only did 24 Burpees yesterday.