Chris Isernio

Workout:

4 Rounds
25/17 Cal Bike
10 Power Snatch (135/95)

-Rest 3:00-

4 Rounds
25/17 Cal Bike
10 Power Clean (165/115)

It’s crazy to me that something so simple like eating healthy foods such as meat, fish, eggs and vegetables has been turned into this billion dollar industry created to manipulate us into thinking we need to be on some kind of program to eat well.
Everything out there is a bunch of crap made up for the sole purpose of financial gain.
Did you know if you wanted to create a protein powder, vitamins, minerals, energy drinks, etc.. all you have to do is call a manufacturer and they will actually provide you with recipes to create all these things. You don’t even need your own formula!
They do everything right down to the enticing label.
None of this shit is necessary, none of it. Just eat healthy, that’s it.
You need to get your ass to the grocery store and cook yourself some food. It’s that fucking simple.
Stop wasting money on all this shit.
You know what it’s there? I’ll tell you exactly why it’s there, because they know that most people are going to start a diet and fail within the first week.
They also know that most people won’t blame themselves, most people will say, “this diet didn’t work, let me try something else”.
This is why all the crap is out there, it’s there cause they know people will switch from diet program to diet program over and over again never saying to themselves, maybe I’m the fucking problem.
Don’t let them do this to you just eat some real fuckin food.

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.