Chris Isernio

Workout:

Back Squat
5-5-5-5-5
Keep the weight the same for 5 sets @75%

Metcon:

20 Min EMOM
Minute 1: 15 Swings @70/55
Minute 2: 250/200 meter Ski
Minute 3: 20/10 Push ups
Minute 4: 5 Box Jump overs 24/20

Workout:

3 Front Squats @75%
Every :90 for 5 sets

Metcon:

100 Double Unders
20 Thrusters (95/65)

-rest 2:00-

90 Double Unders
18 Thrusters (95/65)

-rest 2:00-

80 Double Unders
16 Thrusters (95/65)

-rest 2:00-

70 Double Unders
14 Thrusters (95/65)

*You must go faster on each subsequent interval than the prior interval

Workout:

50/40 – 40/32 – 30/24 – 20/16 – 10/8
Bike cals
50-40-30-20-10
V-ups
10-20-30-40-50
Push ups

Do you know what Xanthan gum is?
Unless you eat well, you most likely ingest it through different products all day long. It is used to thicken products and make them more appealing.
Xanthan gum is in sauces, dressings, dairy products, syrups, candies, batter, breading, baked goods, ice creams, toothpaste, lotions, shampoos, and a shitload of other products.
Know how they make Xanthan gum?
Xanthan gum is made from a bacteria found on plants. This bacteria causes the plant to rot and wilt.
They take this bacteria and add sugar to it, forming Xanthan gum.
Know what Xanthan gum causes when humans digest it? Digestive and respiratory problems.
Do you know what that means? It means Xanthan gum causes inflammation in your gut. That’s bad.
Know what it says if you look it up? It says Xanthan gum is safe for most healthy people.
Let me translate for you. What this means is, if you are healthy you can most likely deal with the inflammatory response your body will have when ingesting this product. If you’re unhealthy, which most people are, you’re fucked. The inflammation will most likely cause gut issues over time. But who would know that?
I can almost guarantee if someone is unhealthy related to their diet they are probably not looking up the ingredients in their food.
Read the ingredients of the products you buy.
Xanthan gum, how do they even come up with this shit.
Does this seem appealing now?

Workout:

Single leg barbell deadlift
4 x 8
You do not have to go heavy on this lift. It’s more about focusing on your technique.
Staying braced and keeping your spine in a neutral position, rotating off your hip is much more important than heavy weight.
If you are able to do everything above perfectly feel free to go with heavy weight.

Metcon:

Four 5 min Rounds with 2 min rest after each round
Perform each movement for 1 minute of max reps
Wall Ball 20/14
Sumo Deadlift High Pull 75/55
Box Jump 20″
Push Press 75/55
Row for calories

Did you see Oprah Winfrey stepped down from the board of Weight Watchers do to her admitting the use of a drug like Ozempic to lose weight?
She told Jimmy Kimmel, “I was initially inspired to lose weight without the use of weight loss medication after knee surgery”.
The Dr’s told her, “Obesity is a disease, you are always going to put the weight back on”. Nice, right? It’s nice what these Dr’s are telling people.
Ya know what, don’t even try cause you’re eventually going to fail and get fat again so just take the drug.
I love the when the Dr’s say, “You’re prediabetic”. What the fuck does that even mean?
Just say what the fuck it is. You’re obese and you need to shut your mouth, stop eating shit and just start moving before you get a fuckin disease.
Now Oprah is going to influence millions of people to lose weight the unhealthy way. Because she came out with the truth not to long after it took place is that not hypocrisy? Was it ok that she was promoting losing weight the healthy way and the whole time she was taking this crap? Or is it ok because she donated her earnings from Weight Watchers to a charity.
Now Weight Watchers is a weight health company that also administers weight loss drugs.
This is absolutely insane. Whatever anyone can do to make it easy.
You know what ya get when you do easy? Ya get fucked.

Workout:
4 x 8
DB Bench Press
Superset with
DB Pullovers

Metcon:

21-15-9 
Pull up
Burpees

Rest 5:00

21-15-9
Toes to Bar
Burpees

Workout:

Back Squat
5@60%
5@70%
3@85%
2@90%
2@90+

Metcon:

16 min Amrap
Complete this complex with a partner:
10 Swings
5 KB rack reverse lunge right leg
5 KB Shoulder press right arm
5 KB rack reverse lunge left leg
5 KB Shoulder press left arm
55/35
One person goes while the other rests.
Keep alternating for 16 minutes

Workout:

Every :75 Two clean and jerk
*Can be power or squat
*Bar can be dropped between reps
Work your way up in weight to a heavy double

Metcon:

21-15-9
DB Hang clean and jerk 50/35
Box jump over 24/20

How many of you constantly think about eating well as opposed to, eating well is just what you do?
So many people workout to look better but don’t do the most important part to looking good, eating right.
This should be your lifestyle by now. You shouldn’t have to think whether or not you’re eating the bread that comes to the table prior to your meal.
Other than if you decide to have a cheat snack or cheat meal, everything you eat should be healthy. That’s it, period!
Do you drink protein shakes cause you heard they are good to drink, or do drink them cause you didn’t have time to eat a meal.
Protein shakes are a supplement for a meal, If you can eat real food, eat real food.
Your body doesn’t want to have to breakdown processed shit. Make the process of digestion easy for your body and eat some real whole foods.

Metcon:

“Cindy”
20 Minute Amrap
5 Pull up
10 Push up
15 Air squat
Depending on whether you choose to do full range of motion or not, this is a great bodyweight workout.
Start with full range and end with full range. Just because you start to fatigue after a little while doesn’t mean you
shorten the range of motion on all the exercises.
This is crazy talk. Once we get tired and the movements become more and more difficult to keep the standards up, we take the easy route and shorten the movements.
When we do the open workouts we don’t shorten the range when we get tired do we?
So, why do that now?
If you have done this workout before but haven’t done full range for the full 20 minutes you should try it, it’s a whole new type of soreness.
This means pull ups require your chin over the bar, push ups are all the way down to the floor and all the way up to full elbow locked out position, and touching the med ball at the bottom (everyone should use a med ball) to full hip extension at the top which means standing straight up without your back at a 90 degree angle the whole time.
Give yourself a goal to do every rep perfect as opposed to just trying to get as many rounds as possible.
As a matter of fact let’s not call this an amrap (as many rounds as possible), let’s call it “I’m going to concentrate on doing each rep as perfectly as possible”
How’s that sound?
This isn’t going to happen is it?
You’re going to totally ignore what I have written as usual and do whatever range of motion you choose, aren’t you?

Workout:

Every :90 Snatch 3 reps for 7 sets
*Can be power or squat
*Bar can be dropped between reps
Work your way up in weight to a heavy set of 3

Metcon:

3 Rounds
100 Double Unders
30 Toes to Bar

Workout:

Bench Press
5 x 5
5 seconds down, 3 seconds up
The weight will be much lighter than the usual 5×5

Metcon:

Rowing 500m, 750m, 1K, 1K, 750m, 500m
Rest: : 1 min, 2 min, 3 min, 3 min, 2 min, 1 min