Chris Isernio

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

20 Min AMRAP
Run 200
5 Pull ups
10 Push ups
15 Air Squat

Bike 3 min.
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) sets
Deadlift x 5 @70%
KB Chops x 10 ea.

21 Minute EMOM
1. 50 Double Unders
2. 7 Thruster 95/65 + 5 Pull up
3. Sled :30
4. Ski 175/150
5. 20 Wall Ball
6. Battle Ropes :30
7. Rest

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
20 Consecutive reps + 5lbs

Row each piece with 1 min rest between
250/500/750/1K/750/500/250

Bike 3 Minutes
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

3 Sets till failure with 2 Min Rest
Dips
DB Bench Press
Front Plate Raise
Rear Lateral DB Raise
Hammer Curls

15 Min AMRAP:
5 Pull ups
10 Swings @70/44
20 Lateral Hops Over Bench
30 Crunches

Is there anyone out there who eat’s their meals without any regard for macro’s?
Like, do you intentionally structure your meals around a high quality protein source like meat, chicken, fish or eggs, or do you just eat haphazardly?
When you go to a restaurant do you look at the menu as if you’re going to order anything but meat, chicken, fish or eggs?
Cause this might be a problem.
Do you still think the taste of food is more important than the type of food?
Is it more important for you to enjoy your food or know that you’re getting enough protein?
Are you even tracking your shit?
How many fuckin times have I said, you need to track your shit?
Are you under the impression that to lose fat you can’t eat food? Where the fuck did this even start?
I’d like to know why and what marketing genius came up with this fuckin plan.
Do people think that because they got fat overeating that they will get skinny not eating?
How about eating the right food!
It’s not that fuckin difficult. You go out to eat and you either get steak, chicken, fish or eggs! That’s it!
These fuckin menus that go on forever, it’s fuckin ridiculous.
Who the fuck needs to read a fuckin book when deciding what to eat?
Ya know who? Someone who doesn’t give two shit’s about what they eat.
Revolve your meals around meat, chicken, fish and eggs, and eat! Ya gotta fuckin eat!
Eating an egg, an ounce of chicken or a fuckin wrap is not eating!
You’re eating eggs, have some eggs and egg whites. You’re eating steak, have a nice piece of steak, and stop with the fuckin salads!
Since when did eating salads become synonymous with losing weight?
Who started that? A fuckin farmer?
So fuckin stupid.
You go to the grocery store, you should walk out with meat, chicken, fish, eggs and some veggies.
That’s it! You don’t even need to go to the grocery store, go to a butcher or a fish store.
The fuck you need to go to the grocery store except for toilet paper.
I can’t believe how some of you are still thinking.
This is a problem. If we can’t rid ourselves of incorrect information we’ve been taught about food, what the hell else are we still thinking is correct?
Do we still believe that FAT makes you Fat, or that BREAKFAST is the most important meal of the day?
Do we still believe that doing ABS everyday will make your ABS show, or that lifting weights will make you look bulky?
Do we still believe that CHEERIOS is a heart healthy breakfast, and the EASTER BUNNY is real?
Do females still believe they need to workout differently than males?
Here’s one you chicks throw around a lot, “My hormones won’t allow me to lose weight”.
You’re body can figure out how to grow a human inside your belly, but it can’t figure out how to drop weight cause of your hormones.
Stop, it’s called, I’m eating too much of the wrong foods but let me blame my hormones.

Bike 3 Miin
1 Min Deep Squat
2 sets with empty barbell:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Front Squat

35 Min EMOM
1. Run 200
2. 5 Power Clean 135/95
3. Run 200
4. :30 Sled Push
5. Run 200
6. :30 Farmers Carry 70/44
7. Run 200
8. 1 Round of: 5 Pull up, 10 Push up, 15 Air Squat
9. Rest

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
20 Consecutive reps @50%
We’ll be doing this on Monday’s and Thursday’s
Increasing 5lbs each time

16 Minute Amrap
3, 6, 9, 12, 15 …
Burpee Over DB
DB Goblet Squat 50/35
T2B
After each set complete:
100′ Single Arm DB Overhead Walking Lunge 50/35

2 sets:
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 for 4 sets
12 Stiff-Leg Deadlift @95/65
:30 Hollow Rock

5 Rounds
40 Double Unders
20 Wall Ball
10 Single Arm Devil’s Press (2 Snatch for each burpee)
Rest :90

40 Min EMOM
Run 200
Ski 200/175
Bike 10/7
Row 200/175
Rest

Bike 3 Minutes
1 Minute Deep Squat
2 Sets with Empty Barbell
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Thruster
5 Elbow Punches

5 RFT
5 Power Cleans  @115/75
5 Jerk  @115/75
10  Front Squats  @115/75
4 Alternating Lunges @115/75
10 Burpees
10 Pull ups
2 Minute Rest

Gluten is a group of proteins found in wheat and other crap.
Gluten is used a thickener for processed foods, bread, pasta, cereal. It’s also in lotions, lip stick, shampoo, toothpaste and glue (maybe that’s why they call it glue).
Do you want to eat the same shit they put in glue?
Reason I’m bringing up this topic is because, someone at the gym, I don’t want to mention names, Nick, stopped eating gluten because he read an article about Matt Damon who said he lost a bunch of weight on a gluten free diet. I responded with, what made you change the way you eat now as opposed to the last 10 years of me repeating myself over and over again about what to eat, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES?
Is it the Hollywood effect?
Can these people say anything at all?
Can they say I ate pasta every night for a month straight and my penis grew?
Then the Olive Garden will be packed every night?

There is no magical diet. There is no “diet” at all!
There’s just eating well or not eating well. Just like there’s either working out or being a lazy fuck.
That’s it, it’s very black and white. You either eat well or you don’t. Enough of the, “I eat well for breakfast and lunch, and then dinner happens”.
No more of the, “for the most part I eat well, except for dessert time”. There’s no, “I eat plants and do cardio”!
Enough of this crap! Eat well 90% of the time and lift heavy weight, that’s it! It’s really not that fuckin hard to follow.
You have control of what you put in your mouth, not the food industry.
Are you listening?
If I were one of the retarded Hollywood stars would that make a difference?
Stop being manipulated by influencers. So fuckin ridiculous.
Ya know what doesn’t contain Gluten, Sugar, Sweeteners, Dyes or Chemicals or Additives?
MEAT, CHICKEN, FISH, EGGS AND VEGETABLES.

IT’S VERY SIMPLE, EAT THAT UP THERE AND LIFT WEIGHTS. YOU WANNA INCREASE MUSCLE MASS, EAT A LOT OF THAT UP THERE. YOU WANNA LOSE THE CHUNK, EAT LESS OF THAT UP THERE.

Warm up:
Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm

Every 2:30 for 5 Sets
5 Zercher Squats
5 Bulgarian Split Squats (5 ea. leg)

5 Rounds
Bike 10/7
T2B x 10 or 20 Sit ups
Swings x 15 @70/44
Push ups x 20