Chris Isernio

Workout:

Deadlift
Find your 1 rep max
10-7-5-3-1-1-1

Metcon:

5 Sets:
1 Minute Max Alternating Leg V-Ups
1 Minute Max Stepback Lunges (with or without a KB)
1 Minute Max Push Ups
-Rest 1 Minute-

Workout:

Back Squat
20 reps Adding 5-10 lbs

Metcon:

5 sets of 10 reps ea.
Push Jerk @95/65
Pull up
Before, b/t and after perform 30 Double unders

If you don’t have double’s by now I’m going to assume you are ok with just doing singles.
That’s a shame.
Double unders are no where near the same intensity as singles. The only thing singles are good for is learning your cadence so you can advance to doing double’s.
They really aren’t that hard. Challenge yourself to get them, don’t just settle for not doing something that you are capable of doing. That’s silly. Are you silly?
It’s not the double jump that bothers me.
It’s that you don’t try, that’s what kills me. Don’t sit there and say you tried, cause if you really tried you would have them.
Wait a second! Are there some of you that don’t do double’s and don’t eat right either??

Workout:

Every :75 for 12 sets
Sets 1-6:
Hang power snatch + 2 Overhead squats
Increase each set
Sets 7-12:
Squat snatch + 1 Overhead squat
Increase every 2 sets

Metcon:

12 Min Amrap
10 Deadlifts @135/95
20 V-ups
40 Double unders









Metcon:

Workout:

Metcon (10 Rounds
Every min (30 mins)
Min 1: 200/175m Ski
Min 2: 5 Box Jumps (40/30)
Min 3: 3 Thruster @155/105

Who has fell off track with their nutrition due to the holiday season?
If you are this person, here’s what you need to do.
Get all the leftover shit from the holidays out of your house. Throw it right in the garbage, don’t feel guilty about throwing out shitty food cause no one should be eating that crap.
Then you need to get rid of all the normal snacking shit you have in your house. Throw that shit out as well because like I said previously, no one needs to eat that crap.
If you just don’t like throwing out food in general, go find someone you don’t like and give that person all your snacks.
That person will be happy and you’ll be happy that you not only didn’t have to throw out food, but you hurt that person also.
Now that all the shit is gone from your house just start fucking eating well again.
If however you weren’t eating well before the holidays, start fucking eating well.

Workout:

A. Every :75 for 6 rounds
1 Power clean + 1 Jerk + 1 Front squat
Increase each set
B. Every :75 for 6 rounds
1 Squat clean + 1 Front squat
Start where you left off from A and increase every 2 rounds

Metcon:

27/21 – 21/15- 15/10 – 9/6
Bike for Cals
10 Hang Power cleans @135/95
10 Front rack Barbell Lunges (5 each leg) after each round.
So, it’s:
27/21 cals 10 PC and 10 Lunges
21/15 cals 10 PC and 10 Lunges
15/10 cals 10 PC and 10 Lunges
9/6 cals 10 PC and 10 Lunges

Workout:

Bench Press
Find your 1 rep max

Metcon:

10 Rounds:
Row 250/200m
10 Burpee
Rest 1 minute every second set.

What this rest implies is that you go as hard as you can for 2 sets than you rest.
What this does not mean is that you go the same speed you would if you were doing 10 straight rounds with no rest.
If you realize you aren’t going to go faster for the 2 sets of work, than you would be better off doing all 10 rounds straight.

Workout:

Back Squat
20 reps adding 5-10 lbs

Metcon:

3 Sets:
5 Min Amrap
12/9 cal Bike
10 Swings @55/35
10 Toes to Bar
Rest 2 Min b/t sets

Getting through the 20 reps should be fuckin brutal by now, unless of course you’re only squatting half way down, then it wouldn’t be so bad.
I have an idea. If you haven’t been squatting down to full range since we started the program, try full range of motion with the weight you’re supposed to do and see how it works out.
I’m not saying this for any reason other than out of pure curiosity. I’m curious if even though you may not have been completing full range, if it would be possible to get the same weight for 20 reps of a full range squat.
For obvious reasons there is a huge difference between a full range squat and a half range squat. Kinda like comparing double unders to single unders.
However, even though the range of motion may have been cut short, maybe your body has gotten use to holding the weight and it’s quite possible to get all 20 full range squats.
I don’t know for sure but I’m curious. So, who’s willing to give it a go?

Workout:

10 Sets, Every :75
Sets 1 and 2: 3 Power snatch
Sets 3, 4 and 5: 1 Power snatch and 1 Squat snatch
Sets 6-10: 1 Squat snatch

Metcon:

21-15-9
Front squat @135/95
Burpee over bar

Workout:

Complete with a partner:
200 cal bike (Alternate at 20)
2k Ski (Alternate at 200)
100 Pull up (Alternate at 5)
500 Double Unders (Alternate at 25)
If you don’t want to do double unders cause you choose not to practice, do tuck jumps. They’re much more difficult than double unders.
You should be sprinting when you are moving. You should be moving much faster than if you were doing this all yourself.
The whole point of doing this with a partner is so you can move quickly, then rest.
Do not move at the same pace you normally would.

Workout:

10 sets Every :75
Sets 1 and 2: 3 Power cleans
Sets 3,4 and 5: 1 Power clean & 1 Squat clean
Sets 6-10: 1 Squat clean
Continue to increase, last 5 sets should be towards a 1 rep max

Metcon:

2 Sets:
30-20-10
Ski or Row Cals
Push ups
Rest 3 min b/t sets