Chris Isernio

Workout:
3 x 3 Power Snatch (light weight)
then …
2 x 2 Power Snatch (moderate weight)
then …
3 x 1 Power Snatch (heavy weight)
If you are proficient in the Snatch do it how it’s written.
If you feel like you need work, keep the weight light and work on your technique.
If your Snatch is a mess, work on your positioning and flexibility

Metcon:
4 Rounds
50 Double unders
10 Bench Press (Bodyweight)
7 Kb snatch right arm 50/35
7 Kb snatch left arm 50/35

Workout:
SLRDL
Perform 8 reps each leg for a total of 4 sets using a kettlebell.
Focus on maintaining a straight line from your heel to your shoulder.


Metcon:
4 rounds for time of:
Run 400 meters
50 squats
Shoot for 12-14 minutes

Workout:

21-15-9
Thruster (95/65)
Lateral Burpees over Bar
Sit ups

In the remaining time (until 18:00), establish:
1 rep max Power Clean + Hang Squat Clean
Time cap: 18 minutes

Workout:

Push Press
5 x 5
Every 90 seconds @same weight

Metcon:
6 Rds (20 on 20 off) for each exercise
Bike for calories
Pull ups
Row for calories
Push ups
1 min rest after each exercise

It’s Cinco De Ocho!
That means we squat!
Workout:
Back Squat
5 x 5 @65-70%
3 seconds down, 2 second pause.
Keep the weight the same for all 5 sets

Metcon
4 Rounds
Run 400
20 Swings @55/35
15 Toes to Bar
10 Wall Ball @20/14

Workout:
Every :90 for 6 sets total
Power Snatch + OHS +
Hang Power Snatch + OHS
Increase weight every 2 sets

Metcon:
21-15-9
Reps for Time
Deadlifts (225/155 lb)
Box Jumps (24/20 in)
Handstand Push-Ups

Workout:
Overhead Squat
4 x 8
Work up to a heavy set of 8 and repeat that same weight for 4 sets.
If you have an issue getting into a good overhead squat, go light and work on technique.

Metcon:
100 Burpees for time
Jump to a pull up bar wrist height
Every 2 minutes complete 30 Double unders.
Start with Doubles.

Workout:

Every :90 for 6 sets
Power Cleans + Jerk + Front Squat
+ Jerk
Increase weight every 2 sets

Metcon:
2 Rounds
Run 400
Row 500 meters
Ski 500 meters
Bike 30/22 calories
30 Power Cleans @135/95
Bike 30/22
Ski 500 meters
Row 500 meters
Run 400

Workout:
Deadlift
4 x 6
Keeping the weight the same for all 4 sets
Increase the weight during your warm up sets till you find a heavy set of 6.

Metcon:
6 Rounds
35 Double Unders
12 Single arm KB Suitcase Deadlift (as heavy a kb as you can maintaining perfect form, alternate arms each round)
20 Wall Ball

Workout:
Bulgarian Split Squat w/ two dumbbells
4 x 8 ea. leg. Do this with a partner for your rest period
Most of your weight should be on your front leg, about 90%.
The back leg is just for balance.

Metcon:
For Time:
Row 500 meters
30 bodyweight bench presses
Row 1,000 meters
20 bodyweight bench presses
Row 2,000 meters
10 bodyweight bench presses
Obviously if you can’t do bodyweight, lower the weight.
You should not be doing 5 reps at a time till you get to 30.
Choose a weight to get at least 20 the first set.