Chris Isernio

Workout:
Back squat
5 x 5 same weight as last week
3 seconds down, 1 second pause

Metcon:
4 rounds
Sprint 200
Rest 1 minute
Sprint 400
Rest 2 minutes

Who’s still not sure about what to eat?
I would think by now with all the information out there, no one would be eating sugar and processed shit.
Is that true?
Is anyone still a vegetarian?
Even the dumb asses that were saying meat is bad for you and only eat vegetables have changed their tune.
Is there still some confusion about this?
Meat is good. Only eat meat and vegetables.
I’m pretty sure I’ve said this enough times for it to sink in, unless you’re still looking for something easy.
Or are you listening to the dumb asses that say, just eating meat and veggies is not sustainable?
If you have not adopted this way of thinking is it because you’re too fucking lazy to do the work, or do you lack any willpower whatsoever?
Who was able to fast for a day? Joe did it the day after the email came out. He went all day and broke his fast with salmon and broccoli.
What the fuck is so hard about this?
I’m curious.
Please email me what it is that prevents you from eating this way.
If you just don’t give a fuck, don’t email me that. I’m really not interested in you not caring about what you eat.
Only email me if you are trying to, but for some reason you just can’t get a grasp on your diet.
We can figure that out together.

Workout:
A. Every :90 for 4 rounds
2 Hang power snatch
(increase each round)
B. Every :90 for 4 rounds
3 OHS (weight you finished “A” at, no increase)

Metcon:
5 rounds
20 Kb Snatch @55/35 (perform 10 straight reps for each arm each round)
15 Wall ball @20/14

Workout:
With a partner, complete:
20 rounds
5 Devil’s press 50/35
12/7 Cal bike
Each Partner does 10 rounds
Once again these are all out sprints.
One partner starts with the devil’s press, when he/she is done with the bike the next person goes.
Only one person working at a time.
I’m sure most of you have fasted before, correct?
Have you fasted for a day?
Do you think you can fast for a day with no other incentive to fast other than you telling yourself you can do it?
How about we all fast for a day. Doesn’t have to be the same time, just see if you can fast for a full day. Nothing in the morning, afternoon or night. You eat the next morning.
How’s about it?

Workout:
A. Every :90 for 4 sets total
1 Squat clean + 2 Jerk
(increase every 2 sets)
Followed by:
B. Every :90 for 4 sets total
2 Front squat + 1 jerk
(increase every 2 sets beginning where
you finished A)

Metcon:
20 Minute EMOM
Even minutes: 5 Pull up
10 Push up
15 Air squat
Odd minutes: 2 Power Clean @165/105 (some of you can and should do 185/125)
Whatever weight you choose it shouldn’t be easy.

Workout:
Bench Press
5 x 3
Same as last week, adding 5-10 lbs. from last Tuesday’s weight.
Three seconds down, pause with the bar on your chest and explode up.

Metcon:
3 Rounds
Ski 500/400
10 Deadlift @185/125
15 Toes to bar
20 Box jump overs 24/20
If ski ergs are a problem, one person start on the ski and another person start on Deadlift.

Workout:
Back Squat
5 x 3
Add 5-10 lbs from last Monday and repeat the same way with 3 reps.
Three seconds down. Count a real three seconds, not speed counting.
Pause at the bottom and quick on the way up.

Metcon:
5 Rounds
Run 400
Row 500

Workout:
10 Min EMOM
1-5 Two hang power snatch
6-10 One squat snatch from floor

Metcon:
10 Min amrap
20 Double unders
10 DB snatch @50/35
10 GHD sit up

Workout:

800 meter run
30 Box jump @24/20
30 Pull up
30 Swings @55/35
30 Walking lunge
30 Knees to elbow
30 Push press
30 Back extension
30 Wall ball
30 Burpee
30 Double Under
-400 meter run-
20 Box jump
20 Pull up
20 Swings
20 Walking lunge
20 Knees to elbow
20 Push press
20 Back extension
20 Wall ball
20 Burpee
20 Double under
800 meter run
Then pass out for 15 minutes, go eat some eggs, meat and vegetables. If you’re Jordan go jump in a 38 degree pool, slice some mother fuckers shoulders open, and cook up a feast fit for a king. All while on camera! Then rinse and repeat!

Workout:
10 Min EMOM
Min 1-5: One squat clean thruster
Min 6-10: One squat clean and jerk
Start light and build for all 10 minutes

Metcon:
On the Assault bike complete 350 calories with a partner.
“I go, you go” style
Men 15 cals
Women 10 cals
These should be treated as all out sprints. Do not get on the bike and start peddling at a slow pace, your partner is waiting!
If you’re not going to sprint all out, just sit in the corner with all the people that don’t do double unders.

Workout:
Bench Press
5 x 5 @50%
Same as yesterday. Three seconds down, 1 second pause at the bottom and explode up quickly.
You brace yourself on the bench also, right? Just cause you are lying down doesn’t mean you don’t brace. We always brace, even walking through the grocery store. You never know when you might have to knock someone into the candy for stealing the last 36oz rib eye!

Metcon:
Bike 10 x 10
Swings @55/35
Burpee