Chris Isernio

Workout:
Incline Dumbbell Bench Press
Work your way up to a heavy set of 5-8
After the set, strip 20% of the weight and continue till failure, then strip another 20% and continue till failure
Use a spotter! Preferably one that’s not going to let the weight fall on you.

Metcon:
5 Rounds
30 on/ 30 off
Row
Ski
Bike
Burpee
You should not be pacing yourself during this workout.
I’m curious about something.
For some reason I have a feeling some of you are still eating bananas and oatmeal with some peanut butter for breakfast.
I have that feeling because someone has made mention of the banana oatmeal situation more than just once.
Here’s what you do, send me what you’re eat for breakfast tomorrow morning.
Don’t send me what you think I wanna see, send me what you really ate. Everything you ate. Everything.

Workout:
4 sets 5-8 reps
Muscle up
or, Weighted strict pull up
or, Bodyweight strict pull up
or, Banded strict pull up
or, Eccentric pull up

Metcon:
10 Sets (1 Set every 3 Minutes)
30/24 cal bike
Even Sets: 12 Dumbbell Snatches (50/35)
Odd Sets: 12 Dumbbell Clean and Jerks (50/35)

Workout:
Back Squat
20 Reps
Add 5-10 lbs.
This is the last week.
Base your final weight on how you felt last week and knowing this is the last week maybe jump it up a little bit more.
I know some of you have made mention of how much weight you finished with last time, if you’re close then go for the same weight and give it a whirl!

Metcon:
5 Sets:
12/9 Calorie Row
12 Broad Jumps (If you need to, Jump back and forth keeping the same distance if you can)
12 Deadlifts (155/105)
-rest 1:1 b/t sets-

Workout:

5×3 Position Snatch
(Hang, Below Knee, Floor)
-Work up in weight
-Try to receive in bottom of squat
-Do not drop bar between positions

Metcon:

Teams of 2
M/M-6000m Row
F/F-5000m Row
M/F-5500m Row

Workout:

21-15-9
Bench Press (Body weight) Modify with a weight you can get at least 15 straight reps on the first set.
Pull up

-Rest 5 minutes-

21-15-9
Power Clean @155/105
Ring Dip

-rest 5 minutes-

21-15-9
Toes to Bar
Swings 55/35

You guys don’t need to workout every day. That’s absolutely nuts.
You come in the gym you go as hard as you can and then you rest. Beating this shit out of yourself every day won’t increase your progress any faster.
I mean I guess that depends on what progress means to you, but I can assure you it’s difficult to get stronger and add lean mass if you never give your body a chance to rest and recover.
Just because the workout is up on the board doesn’t mean you have to do it. Do you eat Mc’Donalds everyday cause there’s one on every corner.
That’s ridiculous.

Workout:

Stiff leg Deadlift
4 x 8
Warm up to a moderate weight and keep the weigh the same for all 4 sets.
Working on keeping your shoulders packed back and a neutral spine angle.
Focus on using your only your hips keeping your knees just slightly bent.
You don’t need to touch the ground with the barbell, when you feel your hamstrings stretching, pull yourself up with them!

Metcon:

2 sets (every 10:00)
21/16 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
9/8 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)

Workout:

Push Jerk
7 x 2
If you are proficient at the lift, go heavy.
If you suck at the lift, go light and practice like you should have been doing all along with your double unders.

Metcon:

3 sets
30/22 Cal. Assault Bike
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)

-Rest 2:00 b/t rounds-

Workout:

Back Squat
20 reps
Adding 5-10 lbs
There is one more week of this so adjust your weight accordingly.
If the 20 reps isn’t knocking the crap out of you by now, you’re doing something wrong.
This shouldn’t be an easy set of 20. The set itself should be taking several minutes.
Not only should you have noticed an increase in absolute strength but your muscular endurance under load also.


Metcon:

8 sets
10/8 Calorie Row
10 Burpee Over Rower
10/8 Calorie Row
Rest 1:1 b/t set
These are fuckin sprints!
I’m picturing in my head that each and every one of you is moving through each round full speed.
Earn your rest!

Workout:

Swings 10 x 10
As heavy as you can without breaking form or technique
Treat each rep with intensity. You’re not just throwing the bell forward.

Metcon:

EMOM 21 Minutes (Bodyweight)
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 3 Muscle ups or 5-10 Strict Pull-Ups or 10 Single Arm DB Row (Each Arm)

Workout:

Bench Press
5 reps every 2 minutes for 5 sets total
Start at 50% and work up to around 75%.
The last set will be a drop set.
After reaching your 5th rep drop the weight back to 50% and rep out till failure.

Metcon:

4 Sets:
10 GHD Sit ups or Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 GHD Sit ups or Toes 2 Bar
10 Burpee Box Jump Overs (24”/20”)
-rest 1:1 b/t sets-
These are box jump overs. If you can jump over the box, do that. If you can’t jump over the box then jump on it and over.