Chris Isernio

Workout:

8 sets Every :90
1 Power snatch
1 Hang Power snatch
1 Overhead squat
Increase weight every 2 minutes

Metcon:

5K Row
While rowing focus on your technique, using your body as one powerful unit, starting with your legs into your body and then arms.
Think flow. Each stroke should flow through your body, not choppy.
Don’t be in a rush with your stroke count, focus more on getting every amount of power out of each pull. This may take a while, rushing back and forth on the rower isn’t the answer. The answer is making every stroke count moving slowly but methodically through the workout.
This isn’t just a physical challenge but a mental challenge as well.
Push yourself to get through the 5K, don’t just not do it. That’s easy, easy is a shitty way to live.
A good technique is to find a pace you are comfortable with, then every 250 meters, 500 meters, or whatever you choose, go as hard as you can for 10 strokes.
This helps a lot with getting those meters down.
So, for example every time you complete 250 meters you go hard for 10 pulls then back to your normal pace.
Remember, visualize yourself rowing on the water it helps. I know, you never rowed in the water before but you can visualize things, right?

Workout:
Deadlift
5 x 5 @60-70%

Metcon:
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull up
10 Ring dip
15 Overhead squat @75/55

Workout:

Thruster
5 x 2
Work up to a heavy weight then start your work sets 5 x 2 increasing each set

Metcon:

5 Rounds
15 GHD Sit ups
15 Hip Extensions
15/12 Cal Bike

Workout:

Back Squat
20 reps
Add 5-10 lbs

Metcon:

3 Rounds
5 Power Clean @165/115
10 Burpee Pull up
3 min rest
3 Rounds
7 Hang Power Clean @135/95
10 Burpee over bar

Workout:

8 sets every :90
Sets 1-4 build up to heavy double power snatch
Sets 5-8 complete 1 squat snatch

Metcon:

3 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Workout:

Bench press
3 reps every two minutes @75%

Metcon:
Every 2:00 (10 sets)
15 Wall Balls (20/14)
35 Double Unders

Workout:

8 sets Every :90
A. Sets 1-4
Build up to a heavy double power clean + 1 jerk
B. Sets 5-8
1 Squat clean
1 Front squat
1 Jerk
Decrease each set
(Build up for A, then deload for B)

Metcon:

5 sets
Row 500 meters
Rest 2 minutes
These are all max effort 500 meter rows. If you are going all out on the row you should need to 2 minutes rest

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Check it out.
They have a lot of different services for recovery. You know recovery, it’s when your body actually heals and builds muscle from the damage you caused from training. Try it, it might help heal quicker.

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