Chris Isernio

Workout:
3 Rounds
Push Press
5 x 3 (same weight for 5 sets)
Metcon:
5 Rounds
Run 400
21 Box Jumps @24/20
15 GHD Sit ups
12 Pull ups

Workout:
12 min EMOM
1-4- 3 Power cleans
5-8- 2 Power cleans
9-12- 1 Power clean
Light- medium-heavy as fuck

Metcon:
12 Min Amrap
2-4-6-8-10…
DB Hang squat clean @40/25
Burpee over DB

Workout:
Bench Press
5 x 5 Start at 50% and build each set.
Focus on using your legs and lats.
Move slow and controlled on the way down and quick on the way up.
Make sure to touch your chest with the bar and no bouncing.
then…
50 Barbell curl @ 55/35 lbs. Slow and controlled, no rocking.
50 straight reps. You can rest as needed without returning the bar to the rack.
Get the 50 reps done as quickly as possible

Metcon:
10 Rounds
Row 300/250 meter sprints!!! 45 seconds rest between sets
These are all out sprints. Get your strokes per minute around 35.
Earn your rest!

It seems to be when some of you injure yourselves you’re not letting your body rest properly.
Instead of resting, you keep training using the same body part that’s injured. Not only using the same body part but never actually taking any measures to mitigate injury again. That’s just crazy, take it from me, it’s crazy.
I’m not saying don’t train by any means. All I’m saying is take care of yourself. Modify the workout so you aren’t using the body part that’s healing in the workout.
A lot of times injury can be avoided by being flexible. Do you even take time to stretch every day?
Stretch man! It’s not that difficult. Take the time to get into a routine of stretching before you go to sleep.
You can’t be walking around like a ball of tight rubber bands and think that’s ok.
It may be alright for people that don’t do shit, but not for people that are asking their bodies to perform in the gym. Even people that don’t do shit shouldn’t avoid stretching.
Think about sitting at a desk all day while your hips are getting tighter and tighter every day and then going to the gym and trying to squat!
That’s just absolute ludicrous.
It takes 20 minutes a day to stretch. Get yourself a routine and do it every night, then one day you’ll wake up feeling good.
But stop the silliness of training through injuries. You ain’t doing your body any good and you ain’t going to come out on the other side stronger, just hurting more.

Workout:
Back Squat
20 reps increasing 5 lbs
or
5 x 5 increasing from last week

Metcon:
20 Min Amrap
5 Deadlifts @70% bodyweight
10 Toes to bar
50 Double Unders

This is the 8th and final week of the 20 rep back squats.
If you feel like you can go heavier then please continue doing them next week.

Workout:

10 x 10 Swings @70/55
Every minute complete 10 Swings for a total of 10 minutes
Go as heavy as you can moving the weight comfortably.
Remember, treat every rep with 100% effort.

Metcon:
3 Rounds
Run 400
12 Pull ups
21 Power Snatch @75/55

I know I’ve recently went over this but let’s go over it again.
If you are sore, tired, or just don’t feel like going crazy during the workout then just scale or modify it.
You don’t have to do exactly what’s on the board, you can adjust the workout to fit you!
Just like you adjust the weight for every workout, you can also adjust the movements. Also, if you’re sore, maybe take a rest day?
You don’t need to train every day (ya know, as long as you’re eating well).
I know sometimes you may say, “Man, I’m too fucking sore to do this workout today”. Which is fine, but you need to remember not everyone goes to the gym every day. Just because you are sore, doesn’t mean everyone else is.
The workouts are posted with the intention of being scaled, so scale!

Workout:
1 Mile run
25 Toes To Bar
2K Row
25 Toes To Bar
1 Mile run

Shoot for under 30 minutes
If you need to scale the Toes to Bar, you can do knees to elbows, Ab Mat sit ups, Crunches, V-ups, whatever Ab exercise you would like to do.
If you need to scale the run, you can ride the bike for 120/88 calories.
You can also do the ski erg for 2k meters.
Just do something for 30 minutes !! (oh, and eat well)

Workout:
A. Every :90 for 6 sets.
Squat clean + 2 Jerks
Increase every 2 sets
B. Every :90 for 4 sets
2 front squat +1 jerk,
(starting where you left off from A)

Metcon:
10 rounds
9 Thrusters @95/65
35 Double unders

Are you sore? If you feel sore, maybe take a rest day.
It’s hard to train sore. It’s difficult to get the most out of the workout when your body isn’t feeling 100%, even 70% is fine but when your body is feeling beat up and you’re asking it to perform at a high level with your training, that’s asking for an injury and stunt your progress.
I’m in no way telling you not to train. Some people don’t get sore at all, God Bless. But for most of us if you’re feeling like you got hit by a car, take a rest day.
You shouldn’t feel guilty taking some rest. I would imagine if anyone is feeling guilty missing the gym it might have something to do with your diet.
I feel like, and correct me if I’m wrong, if you eat well consistently you never have to feel like you need to go to the gym to work off the crap you ate.
Does this sound familiar to anyone? I’m not saying this is anyone I know, I’m just throwing this out there for something to think about.
If this isn’t you and you just love the gym so much you can’t stay away, then just modify or change the workout, no big deal.
Ya know what, I’m curious email me back if you eat well 80% of the time. If you don’t email me, I will assume your number falls below the 80% mark.
Which is fine, there’s not judgement here. Judgement free zone!

Workout:
Bench Press
5 x 3 (3 second descent, quick lockout)
Start at 70% and increase each set

Metcon:
5 – 2 minute rounds
You have 2 minutes, start at the 400 marker, sprint back to the gym
then do as many burpees as possible in the rest of the 2 minutes
your rest is the walk back to the 400 marker.

Workout:
Back Squat
20 reps adding 5 lbs from last week
or
Back Squat 5 x 5

Metcon:
21-18-15-12
Deadlift @225/155
Box Jump (30/24)

To continue from Friday, it’s really senseless to train hard and then not eat well.
Unless your reasoning for training is just to get strong and look heavy, why wouldn’t you try and do what you can to improve not only the way you look but also improve your performance all together?
How many of you have actually tried to eat well at least 80-90% of the time?
Have you even given it a shot, or just make excuses as to why you can’t?
Kosta sent me that V-shred guy on social media. Is that really all it takes to get people to believe you, just go on and spew a bunch of shit
to make people feel like you have some hidden secret to getting lean?
I’ve said this over and over again, it’s consistently eating well.
That’s the fucking secret, there ya go, consistently eat well! You’re welcome.
What’s the secret Hollywood uses? They eat well and workout, and i’m sure take some kind of PED to help the process move along a little quicker.
Here’s another secret. Ya know how to get fat? You consistently eat shit and train like a dud.
There ya go! I’m full of secrets today.
Here’s another one for ya, read this even if you don’t want to hear the truth. It will help in the end.

Workout:

Strength:
10 Min Emom
Odd #’s: 1 Power Snatch + 2 OHS
Even #’s: 1 Squat snatch + 1 Hang power snatch
Increase weight every 2 min.
or
Deadlift 5 x 5 Start @70% and increase each set.
Focus on staying braced throughout and moving through the movement slowly

Metcon:

17 minute EMOM
1st min: Strict Pull up (use a band if you cannot perform pull ups for at least 30 seconds)
2nd min: Push Press @75/55
3rd min: Bike for calories
4th min: Swings @55/35
5th min: Burpee
Rest 1 min

Some of you have mentioned the workouts being a little lengthy.
Ya know what will shorten the workouts, if you start fucking eating healthy.
I’m just mimicking what people do. Eat shit and do long workouts to make up for eating shit.
It doesn’t work. Ya know what works? Eating healthy all the time, then you don’t have to murder yourself when you workout.
I feel like we’ve went over this before.
It’s the fucking summer, aren’t you supposed to at least eat well in the summer?
I can understand falling off a little in the winter, but the summer??
Once again, I’m confused.