Chris Isernio

Workout:
3 Rounds
1 minute plank
1 minute right side plank
1 minute left side plank
rest 1 min

20 Min Amrap
5 Bent Over DB Row @50/30
10 Barbell Bench Press @135/95
15 Box Jumps @24/20

Workout:
20 rep Back Squats
Increase by 5 lbs from last week
These should be fucking brutal by now. If you are going through these 20 reps with no issue at all, there’s a problem.
After the set you should feel like you just went through a whole workout.
Maybe it’s the weight, maybe your range of motion?
If you are not comfortable going up in weight for all 20, then do 5 x 5 at the same weight as last week.

Metcon:
10 Rounds
10 KB Snatch @55/35 (alternate arms each round)
10 Toes to Bar or GHD Sit ups

Workout:
10 min EMOM
1 Power Snatch + 2 Hang Power Snatch
Increase weight every 2 minutes

Metcon:
3 sets:
5 Minute Amrap
5 Hang Power Cleans @135/95
10 Wall Ball (20/14)
Rest 2 minutes b/t sets

Classes for July 4th:
7:30, 8:30 and 9:30 am

Workout:
7 Rounds
4 00 m run
1 Squat Clean
(185/135)
7 Evil wheels with barbell
7 bar facing burpees
6 Deadlift (185/135)

Don’t hit anyone in the head with a barbell.
If someone is doing burpees by you, don’t drop the bar on their head, or at least warn them that you might be dropping the barbell
and it may happen to hit them in the head. Other than that, no barbells to the head.
Happy 4th!

Regular schedule for July 3rd.
July 4th class times:
8:30 and 9:30am

Workout:
20 rep Back Squat
Increase weight 5lbs

If you haven’t been following the 20 rep program, perform:
Back Squat 5 x 5 with 3 second pause at the bottom
Start @50% and build


Metcon:
For Time:
4-8-12-16-20-24
Pull up
24-20-16-12-8-4
Box Jump (24/20)

Workout:
4 sets
Close Grip Barbell Bench Press 10
Superset with 10 DB Curls

Metcon:
6 Rounds for time
400 meter Run
20 Lunges 25/15
15 V ups

Workout:
Choose one of the two strength wods
A. Strict Press
5 x 3 w/ :03

B. 1 Set every :90
for 8 rounds (increase every 2 rounds)
Power Clean and jerk +
Power Clean and front squat +
Power Clean and jerk

12 Min Amrap
3-6-9-12-15 …etc
Hang Power Snatch 75/55
Burpee Box Jumps 24/20

Workout:

Bent Over Row
4 x 8 supinated grip
same weight for 4 sets
then …

5 sets
(:30 on/ :15 off)
1st min: Toes to Bar
2nd min: Calorie bike
3rd min: Box Jump 20″
4th min: Swings 55/35
5th min: Air Squat

Workout:
Back Squat 20 reps
+ 10lbs from last week
If you weren’t able to finish 20 reps last week
Use the same weight and maybe get it this time.

Metcon:
7 Rounds
7 Thrusters 95/65
14/12 Cal Row

Workout:
8 Sets, every :90
1 power snatch
1 OHS
1 hang power snatch
Increase every 2 rounds

Metcon:
15 Min Amrap
10 Deadlifts
5 OHS. (95/65)
200 meter run