Chris Isernio

Workout:

10 Rounds
1 Power snatch
1 Overhead squat
1 Hang power snatch
1 Overhead squat
Increase every 2 sets

Metcon:

4 Rounds
500/400 sprint on the rower
Rest 90 seconds between rounds
You’re getting a good amount of rest so go hard on the row

Workout:

Run 800
40 Box jumps 20
40 Swings 55/35
40 Wall Ball 20/14
40 Sit ups
40 Lunges
Ski 1k
40 Lunges
40 Sit ups
40 Wall Ball
40 Swings
40 Box jumps
Run 800

Workout:

10 sets every :90
1 Power clean
1 Jerk
1 Front squat
1 Jerk
Increase every 2 sets

Metcon:
Bike 50/33 cals
15-12-9
Squat Clean Thruster 135/95
Pull up
Bike 50/33 cals
If you would rather go with light weight, then do 21-15-9 reps

Workout:

Bench Press
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
100 Burpees
Every minute perform 5 Kb snatch 55/35
Alternate arms

Workout:

Front Squat
5 x 3
Warm up to a heavy set of 3 and increase each set

Metcon:
3 Rds
500m Row
15 Deadlift 185/125
15 Toes to bar

Workout:
A. 6 sets every :90
1 squat snatch
1 overhead squat
Increase every set

B. 4 sets every :90
1 squat snatch
Increase every set

Metcon:
10 rounds
Every :75
10 Swings 70/55
10 Toes to bar

Workout:

3 sets
Shoulder press (choose a weight that you can get 5-8 reps)
Push Press
Jerk
Perform shoulder press till failure then move to push press and then to the jerk.
Make your progression only after you reach failure.
The weight stays the same for all three movements. You can adjust the weight after each set

Metcon:
Veterans Day Workout
“Chad”
1,000 step ups with a ruck sack 45/35
I think doing this without any weight at all is enough

Workout:

A. 6 sets every :90
1 Squat clean
2 Jerk
(increase every 2 sets)

B. 4 sets every :90
2 Squat clean
1 Jerk
(increase every set)

Metcon:

6 rounds for total reps
1 minute ski
1 minute burpees
1 minute double unders
1 minute rest

Workout:

500 Row
30 Bodyweight Bench press
1k Row
20 Bodyweight Bench press
2k Row
10 Bodyweight Bench press
I know, you cant do your bodyweight 50 times. That’s totally cool.
Choose a weight based on getting at least 15-20 reps the first set, otherwise you’re going to be down to doing 3 reps at a time.
Just don’t do a weight so light that you blow through each set without stopping.

Workout:

Back squat 20 reps @60-70%
Front squat 20 reps (lower the weight from back squat)
Overhead squat 20 reps (lower the weight from front squat)

Metcon:
3 rounds
Run 400
21 Swings @55/35
12 Pull ups