Chris Isernio

Workout:
Back Squat
With a partner, complete:
10 x 10 @60-70% of last weeks 5 x 3 weight
You and your partner alternate the 10 reps
One of you is resting while the other is squatting till all 100 reps each are completed

Metcon:
21-15-9
Power Clean @135/95
Ring dip/ Bar dip/ Bench dip or push up
35 Double under before, between and after (21-15-9)

Workout:
Snatch
A. Every :90 x’s 6 rounds
1 Power snatch
1 OHS
1 Hang squat snatch

B. Every :60 x’s 4 rounds
2 Hang squat snatch (80% of A for all 4 sets)

Metcon:
5 x’s 4 min Amraps
1 Min rest between
10 Deadlift @135/95
8 DB or KB shoulder press 50/35
Remaining time in each amrap, max box step ups (20/24)
Rx+ Wear a vest for the entire workout

Workout:

Run 800 meters
Then right into …
100 Pull ups
100 Push ups
100 Situ ups
100 Air squats
You can partition the workout if need be, but i would prefer it to be done as written.

Workout:
A. 6 sets every :90
1 squat clean + 1 front squat
Increase each set
B. 4 sets every :60
2 front squat + 2 jerk
(80% of A for all 4 sets)

Metcon:
3 Rounds:
500 meter row
500 meter ski
30/20 Cal bike or 1,000 meter C2 bike
Rest 2 minutes

I do not want to hear the word “diet” ever again. There’s no such thing as a diet.
I’m going to go over this again because it’s concerning to me that something so simple can be so difficult. However, I can understand the confusion and here’s why.
Do you know what you see when you google the word, diet?
This is what it says. The word diet comes from the greek word, “diaita” which means “way of life”.
It also says, “for many people, however, it means following a specific food plan to lose weight.” That’s the problem. When did the meaning of the word become so ass backwards?
I’m going to go out on a limb and say the fuckers in the “diet” industry changed the meaning of the word to get us to buy into a “diet plan”.
Instead of saying, you need to eat well throughout your life, they say, try this diet and try that diet so they can make money. Dr’s say, you need to go on a diet.
Fucking insane, an out of shape Dr telling you that you need to go on a diet. So, an out of shape Dr which is a huge problem on it’s own, is now telling you that you need to go on a diet. Fuckin ludicrous.
It’s fuckin terrible.
When we say the words, “diet plan” it implies there’s a beginning and and ending.
This is horse shit. There’s no beginning and ending to eating well, it’s a constant thing like brushing your teeth or showering. You don’t start and stop showering one the showering plan begins and ends, right! You fucking shower when you’re dirty. So, why do we keep starting different diet plans because these idiots keep coming up with new ones?
Are we that easily manipulated by these people? No, fuck no!
Stop trying to find something that you think is going to work just because you don’t want to change the way you eat permanently.
You know why most people say eating meat and vegetables is not sustainable? It’s because these mother fuckers tell you it’s not sustainable!
It’s crazy, pure craziness.
Not sustainable, that’s such a dumb statement. You telling me if you had no choice and you had to eat meat and vegetables for the rest of your life or you would die, that it wouldn’t be sustainable??
No, of course not.
C’mon man, we ain’t splittin atoms here. It’s just food.
You eat well most of the time, 80-90%. The other 10-20% you can have some crap food but this is only if you’re eating well the other 80-90%!
You can’t say you’re going to eat well and only do it for half the day and then eat shit for the rest of the day cause you’re happy eating well till noon everyday!
It just doesn’t work like that. I’m not saying you can’t cheat on occasion. Once a week is fine, but not every night!
Here’s the so called “secret”, change your fucking behavior. That’s the problem. It’s ain’t food, it’s YOU!
Say the word diet again and there’s going to be double unders in every workout for a year straight.
Here you go, eat meat, chicken, fish, eggs and vegetables 80-90% of the time and you’ll be happy. Then maybe I’ll be happy.

Workout:

Swings 55/35
10 x 10
10 reps every minute for 10 minutes
Each rep should be 100% intensity. If you can’t keep the intensity and technique, scale the reps

Metcon:
12 minute Amrap
30 Double unders
5 Thruster @95/65
10 Toes to bar

Workout:

Back Squat
5 x 3 (add 5-10lbs from last week)
Three seconds down, 1 second pause


Metcon:
Alternating Minutes for 15 Rounds in 30 minutes
Even Minutes: 15/12 Calorie Row
Odd Minutes: 10 Burpees (scale the number of burpees as needed)
*if you need to scale the burpees, scale so you get at least 15-20 seconds rest*
Don’t scale cause you want to, scale cause you have to.

Workout:
10 Rounds every :90
1-3: 3 power snatch
4-6: power snatch + hang squat snatch
7-10: squat snatch + overhead squat

Metcon:
18-15-12-9-6
Pull ups
20-30-40-50-60
Box step ups (20″)
Rx- wear a vest
There’s a group of people doing the “Chad” hero workout on veterans day.
Let’s start working on step ups so you’ll be ready in a month.
These are the standards for the workout:

The Workout:
1,000 box step-ups completed as a team, partner, or individual for time.

3 OPTIONS:
1. Slick/Beginner // No rucksack. You pick the height of the step-ups.
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups.
3. Expert // 45# rucksack. Use 20″ box for step-ups.

Workout:
For 20 minutes with a partner, complete:
10 double kb swings
8 double kb cleans
6 double kb rack squats
4 double kb push press
One partner works at a time while the other one rests.

Workout:
10 rounds
Every :90
Rounds 1-5: 1 Squat clean + 2 jerks
Rounds 6-10: 1 Squat clean + 1 front squat + 1 jerk
Increase every set or every 2 sets, but should be able to get heavier as you go.

Metcon:
5 rounds
100 yard single arm kb or db suitcase carry (as heavy as fuck) 100/70
15 GHD sit ups
15 Back extensions
Aim to keep your spine in an upright position and not leaning to one side. Staying tight is a must for the whole 100 yards.
Shoulders should be packed back tight, do not let the weight pull your shoulders down.
Complete the walk as quickly as possible.

Workout:
Deadlift
Every 90 seconds
5 x 5 (build in weight each set)
Focus on bracing your core. Even though I say it 1,000 times a day I feel like some of you overlook this.

Metcon:
Perform 150 Wall Balls
At the top of every minute perform 5 burpees
Start the workout with 5 burpees