Chris Isernio

Workout:
Back Squat
5 x 3
3 reps every 90 seconds
Increasing weight after each set.
Starting weight around 65-70% of max, increase from there.

EMOM until you are not able to continue.
Alternate between:
5 Burpees odd numbers
5 Wallball Shots even numbers
After each minute:
+1 Burpee
+1 Wallball Shot
1st and 2nd minute = 5 burpees, 5 wallball.
3rd and 4th minute = 6 burpees, 6 wallball.
5th and 6th minute = 7 burpees, 7 wallball …
So on and so forth till you can’t finish the required amount to move on.
You can scale by starting with a lower number or reps, say, 3 burpee and 3 wallball.
You can also scale by modifying the movement, a burpee on an incline perhaps.
You can also keeping the reps the same for a certain amount of minutes.

Workout:
A. 6 sets building to a heavy
1 Snatch + 1 OHS
B. 4 sets +5-10 lbs from “A”
2 Power Snatch

Metcon:
2 Rounds
200 meter Run
1 minute rest
400 meter Run
2 minute rest
800 meter Run
3 minute rest

Workout:
KB Swings 70/55
10 Reps at the top of every minute
The weight is aggressive, make sure you scale properly.
Focus on your form and technique.
Your knees stay back and your shins stay vertical.
You are braced throughout all 10 sets. You hold the bell, you’re braced, there’s no throwing the KB around haphazardly.
This is important. Stay braced!!

Metcon:
Bike 25/20 calories
then 4 Rds:
5 Pull ups
10 Push ups
15 Air Squats
-Rest 3 Minute-
Repeat for 3 rounds total
Work quickly through the rounds. You’re getting a significant amount of rest, earn it!
Sprint the calories and sprint through the 4 rounds.
The rest you’re getting will allow you to keep up a fast pace. DO NOT MOVE AT THE SAME PACE AS IF THIS WAS A 20 MIN AMRAP.

Workout:
A. 5 Sets
Power Clean+Hang Power Clean+Jerk
(Build to a heavy complex)
B. 3 Sets
1 Power Clean+2 Front Squats
(Adding 5-10 lbs from your finishing weight from where you finished A)

Metcon:
5 Rounds
Run 400 meters
Row 500/400 meters
Try to keep the workout under 20 minutes

So, who made eating well a part of their lifestyle since the last time we spoke about it?
Is eating well still just something you do and fail at, or have you made eating well a priority just as brushing your teeth is a priority?
It’s simple, you just have to make a decision to eat well and that’s it!
You don’t need any dumb ass diet you see on T.V.. You don’t need any new way of eating, like eating through your nose or eating an all carb diet!
Someone actually said that to me once, that they eat only carbs to lose weight. Yeah man, shit’s crazy what they put out there. They’ll try anything to get people to believe them and sell shit.
Instead of just doing what works, meat and veggies, they come up with whatever they can to make us think this is the new holy grail of eating right!
It’s nuts, really nuts.
Just make that decision and stick to it. Stop the nonsense, year after year. Holiday after holiday, nothing will change until you make a decision to change it once and for all.
Don’t be like 99% of society and settle, make up your mind to be different and eat well.
You wanna be the person at work that everyone talks about because you never eat the cake, cookies, donuts or all the other shit bag foods people bring in to work.
How many times have you heard, “Oh you’re not gonna have a piece of cake?”. “Oh, you never eat anything bad, doesn’t that get boring?”
No! I’m not gonna have to piece of cake like everyone else does, and no, I’m not eating anything bad just because all this crap food is staring me in the face everyday.
“I don’t do it, so stop asking me”. That’s what you should be saying!!
Be different!

Workout:
Single Arm KB Shoulder Press
5 x 5 (5 reps ea. arm)
No legs at all. Just core and shoulder
Keep the KB driving straight up in one line.
Warm up to a moderate to heavy set of 5 and keep the weight the same throughout.
Don’t count warm ups as work sets.

Metcon:
50-40-30-20-10
Double Unders
10-20-30-40-50
GHD Sit ups or Ab Mat Sit ups
10-10-10-10-10
Barbell Row 115/75

I heard this today… again. “I been doing no carbs strict for about two weeks now, I only had oatmeal one morning the first week, some fruit one day and then cashews one night, the second week.”
This was a quote, someone said this to me. Exactly like I wrote it, you believe that? I had a hard time myself. First, if this is what he’s saying his cheats were, they were probably a lot worse. It’s apparently difficult to remember what we eat when we’re eating the wrong foods.
I’m going to assume everyone reading this sees where the other problem lies. This don’t work. Ya can’t keep cheating here and there when you’re trying to get yourself off sugar and into ketosis, it don’t work like that. I cut this guy some slack cause he’s not a member and doesn’t have access to my email library, but not to much.
No carbs means no carbs for at least two weeks when your are getting started. You HAVE to be super strict for at least two weeks, maybe a little more, or else you’re not even going to give your body a chance to get into ketosis. It definitely works when you do it correctly. The problem is not many people ever make it past day 3 without cheating. Cheating means starting over from day one again, not just ignore the damage you did and hope for the best.
The nice weather is coming upon us, that means if you’re not already, you better get your ass in shape.
This is s a good way to get going.
Cut out all carbs for two weeks, see how you feel. If you feel like crap, eat carbs again.
If you feel great and maybe dropped some lbs, then continue with it.
Just don’t start and then cheat before you hit your two week mark, like this dude. You’re either in or you’re out!!

Workout:
Back Squat
10 x 10 @50-60%
With a partner. Your rest is when your partner is working, that’s it.

Metcon:
Row 1,000 meters
then …
21-15-9
Pull up
Burpee
Do not sit there and suffer through 21 pull ups taking breaks every 5 reps. Modify the movement so you’re able to
move through the workout without stopping. You’re much better off doing 21 pull ups with a band than you are pausing over and over.

Workout:
Min 0-6= Squat Snatch + OHS
Min 7-12= 2 Power Snatch
Increase weight for first 6 minutes
Keep the weight the same as minute 6 for the last 6 minutes

Metcon:
Hard Cindy
20 Min Amrap

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate
Scale from here. If you haven’t done Cindy before start with no weight and modify the movements if necessary.
If you have done Cindy a bunch of times, you are comfortable with the movements and you can move through the workout quickly, then use weight.

Workout:
Zercher Squat
4 x 6 Moderate weight
Focus on bracing and staying upright

Metcon:
Complete as many rounds as possible in 20 minutes of:
10 Push presses 95/65
10 Kettlebell swings 55/35
10 Box jumps 24/20

Workout:
12 Min EMOM
A. Min 0-5= Squat Clean + Jerk (Increase weight each set)
B. Min 6-12= 2 Power Cleans (all at the same weight you finished part A with)

Metcon:
For time:
Row 50/40 calories
Bike 50/40 calories
Ski 50/40 calories

I think the hardest part about sticking to eating well is not making it a part of your lifestyle, like brushing your teeth.
It needs to be what you do all the time, not just what you eat for a certain amount of time. Go to dinner and bread comes to the table, you don’t eat bread anymore, that’s it.
There’s no, “I’ll just have a little piece”. It doesn’t work like that. You don’t say, “I’m just going to brush my teeth once a day instead of twice do you? If you do go see Peter.
The food in your house needs to be only healthy foods. There’s no reason to have crap in your house cause it’s not part of your lifestyle, shit food isn’t part of your life.
You shouldn’t have to think about eating well, it’s just who you are.
This can’t be a constant battle in your head every time you eat.
Get rid of the shit in your house, that’s numero uno!

Workout:
Barbell Shoulder Press
5 x 5
Increase weight

5 Rounds
15/12 Cal Bike
20 Wall Ball 20/14
10 Toes To Bar