Chris Isernio

Workout:

10:00 Amrap

12 Single Arm DB Cleans (50s/35s) (Each)

14 GHD’s

Rest 5:00

10:00 Amrap

12 Single Arm DB STOH (50/35)

15/10 Cal Bike

Workout:

Back Squat
20 reps
Adding 5-10 lbs from last week

Metcon:

10:00 Amrap
10 Box Jumps (24/20)
10 Push Ups
10 Toes to Bar

If need be, modify the movements so you are able to keep moving quickly for the full 10 minutes.

Workout:

A. 4 sets every :90
1 Snatch balance
1 OHS
Increase every set

B. 6 sets every :90
1 Squat snatch
Increase every 2 sets

Metcon:

6 Rds
Every :90
10 Thruster @135/95
10 C2b Pull up

Workout:

5 Rds
1 minute of each exercise
Max rep Swings
Max rep Sit ups
Max rep Double under
Max time L hang (knees bent or straight leg)
Rest 1 minute

Workout:

A. 4 sets every :90
2 Front squat
1 Jerk
increase every 2

B. 6 sets every :90
1 squat clean
1 Jerk
Increase every 2

Metcon:

Amrap in 3 minutes
3 Power cleans @135/95
6 Push ups
9 Air squat
Rest 1 minute
Repeat 4 times

Workout:

Single arm Kb press
Work your way up to a heavy set of three reps and complete 4 sets with that weight.

Metcon:

Every 5 minutes (5 sets)
25/20 Cal row
25/20 Cal bike

Workout:

Back squat
20 reps adding 5-10 lbs from last week

Metcon:

10:00 Amrap
3-6-9-12. . .
Devils Press (50s/35s)
10 Box Jump Overs (24/20)

Workout:

A.EMOM x’s 6
3 OHS
Increase every 2

B. EMOM
2 Power snatch
Increase every set

Metcon:
40-30-20-10
Bike for cals
Air Squats

Workout:

Lunges 5 sets 5 reps each leg
One arm holds a kb overhead, the other arm holds a kb in rack position

Metcon:

1k Row
5 Rds
10 Pull ups
10 Push jerk
1k Row

Workout:

A. EMOM x’s 6
2 Front squat + 2 jerks
Increase every 2 minutes

B. EMOM x’s 6
Power clean + jerk
Increase each set

Metcon:
Starting with the bike
Complete:
75 Toes to bar
Every 2 Minute on the Minute
15/12 Calorie Assault Bike

There’s so many different diets out there.
It’s absolutely incredible the size of the industry they’ve created around what and how to eat, it really is.
A diet isn’t going to give you the lifelong results you’re looking for. No one needs to follow a diet. Anyone who wants to change the way they look can figure out what to eat through research. It’s a matter of changing your lifestyle. The difference is when you’re on a diet you don’t or rather try not to eat certain foods because the diet says you can’t eat it. When you change your lifestyle, you don’t eat poorly because that’s just who you are and what you do.
If you eat something like pizza or cake it’s for a different reason, whether it be for a special occasion or you just want to treat yourself. But, you’re not just eating shit foods everyday cause that’s what you always do and that’s who you are.
You brush your teeth twice a day, right (i hope)? You do this cause it’s who you are and what you do, and you know if you don’t you’re going to possibly have some dental problems.
Until you change who you are and what you do your weight loss challenge is going to be an ongoing issue.
When you go out to eat the question in your head or out of your friends mouth should never be, “are you going to eat something healthy” because if that’s who you are, there is no question.
Do you ask yourself if you’re going to brush your teeth or not, or do you just do it?
Don’t be manipulated into purchasing something “they” tell you will make the difference.
The only thing that will make the difference is you.