Chris Isernio

Workout:

Bike 100/ 60 cals
150 Wall balls
Bike 100/60 cals
Try and do this straight through. If you feel you need to break it up to help you get through it please do so.
But I would love to see everyone perform the way it’s written.
There’s a lot more mentally involved in doing the wod straight through.

Workout:
A. Every :90 for 5 sets
1 power clean
1 hand squat clean
1 jerk
Increase each set

B. Every :60 for 3 sets
3 front squats
1 jerk
use the weight you finished A with, no increase

Metcon:
5 rounds
Run 400
15 Burpee box jump overs (land on the box and jump to other side)

Workout:
Row 500
50 Sit ups
Row 1k
50 Russian Twists
Row 500
1 minute each: plank, right side plank, left side plank
Row 1k
1 minute hollow rock
You can substitute the 500 row with a 400 run, a 30/20 cal bike, or 500 ski erg.
You can even substitute with a walk, whatever makes you happy.

Ya know what happened? No one responded to the email yesterday. I was afraid of this happening.
Soooo, I figured I would write another one. Maybe this one will spark some interest in you responding.
Is this normal behavior? When someone asks you a question via email do you not respond?
Do you just discard or send it to the trash? I’m curious, maybe someone can clarify by responding with an email?
I’d really like to know what you’re thinking when you read this stuff.
Do the emails cause anyone to take their nutrition more seriously?
If you have an issue with eating well would you rather not read this stuff?
Do these emails have any affects on you at all?
Do you even read the most important part of the email, or do you just read the workout. I guess you wouldn’t be reading this if you are one of those people.
Maybe when someone responds to clear up my question about sending my emails to the trash, you can also answer yesterday’s question?

It’s Labor day. Happy Labor day.
Classes are 8:30 and 9:30
You can actually eat shit today and not feel so guilty about it.
Unless you don’t normally feel guilty when you eat shit? Do you?
Do you have any regard for the food you eat or do you just eat “normal” food?
This is not me judging, this is me asking a question out of pure curiosity. So, pretty please, tell me.
Do you eat the bread cause it’s on the table?
Do you order a soda at lunch time?
Is there a hero next to that soda?
When you grocery shop do you buy crap to keep in the house knowing all along the temptation and torture it will cause?
Do have good intentions when you eat, or do you not have any intentions at all?
Do you not give a fuck about this email or any other email including nutrition?
I’d love to know what you’re thinking so don’t be shy.
Do you not respond because you feel like you might end up on the email if I find your response outrageous?
This is a give and take relationship. You read the emails, which I know you love, then you respond. That’s how it works.
If you don’t respond I’m going to assume you all have the utmost consideration for the food you eat, or maybe i’ll think the opposite.

Workout:
Because of Labor day the workout will be very laborious.
Complete 5 rounds @115/75 (this weight is gonna be a mother fucker, and that’s with good technique. So maybe don’t go so heavy, or maybe go heavier)
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
After the 2 rounds are completed, complete 2 rounds of this:
5 Pull ups
10 Push ups
15 Air squat
Repeat this for 5 sets total

Workout:
10 Min EMOM
Min 1-5:
1 Squat snatch
1 Overhead squat
(increase each set)
Min 6-10:
1 Power snatch
2 Overhead squat
(decrease each set)

Metcon:
15 Min Amrap
35 Double Under
8 DB snatch ea arm 50/35
8 Burpee pull up

Workout:
Single arm KB Press
5 x 5 ea. arm
Keep the weight the same for 5 sets
Warm up finding a heavy set of 5 then start the 5 work sets.

Metcon:
3 Rounds
Run 800
30 V ups
30 Second side planks (30 seconds each side)
30 Hip extensions

Workout:
Every :90 x’s 10
-Triple squat clean (sets 1&2)
-Double squat clean (sets 3,4,5)
_Single squat clean (As Heavy as Fuck
sets 6,7,8,9,10)
Because it says “heavy as fuck” does not mean you have to lift as heavy as fuck. Those words are there for motivation purposes only.
If you would rather work on your technique and range of motion than keep the weight light and work on the movement.
Actually if you need work on your range of motion you definitely should be keeping the weight light enough so you can achieve full range of motion.
Also, if your technique sucks you should probably be keeping the weight light anyways.

Metcon:
Five 3 minute Amraps
3 Power Cleans @135/95
6 Push ups
9 Air Squats
Rest 1 minute between rounds

Workout:
KB Single arm suitcase carry
70/55 or possibly heavier if you can.
Walk to the 100 yard fence and back.
Keeping your midline stable, fight to stay upright and not leaning to one side.
Stop when you start to feel unstable.
You can stop as many times as necessary.

Metcon:
34 min EMOM
1 Min Bike
1 Min Row
1 Min Ski
1 Min Plank
1 Min rest
Shoot for 20/10 cals per exercise. If you don’t reach the 20 cal mark try and repeat the same amount of cals as the first 4 minutes.

Workout:
Front squat
5 x 5
Increasing weight each set.

Metcon:
Bike 30/20 Cals
then:
21-15-9
DB Thruster @50/35
Chest to bar pull up

Workout:
8 Rounds, every :90
1 Power snatch
1 Hang power snatch
2 Overhead squat
Increase weight every 2 rounds

Metcon:
21-15-9-6
Deadlift @225/145
Toes to bar (if subbing with sit ups, double the reps)
*before each round including the start complete 10 single arm DB shoulder press @50/35 (2 rounds each arm)