Chris Isernio

Workout:

Complete every 90 seconds
1 Hang Clean Pull
1 Hang Clean
6 Rounds increasing weight each round

Metcon:
4 Rounds Run400 or Row 500
20 Burpees

Workout:
5 Rounds
8 Strict Pull ups
8 Single Arm Bench Press (8 reps ea. arm) Heavy Dumbbell for 8 reps

-Rest 2 min-

50 Double Under
Then …
5 Rounds
15 Wall Ball
15 GHD Sit up
15 Dumbbell Snatch 50/35
Then …
50 Double Under

Who snacks at night while watching TV just because it’s nighttime and you’re watching TV?
Is there a specific show you watch while snacking, or is it just TV in general?
If you’re looking to drop weight this is what’s called a “bad fuckin habit”.
What do we do with bad habits? We break em!
Of course, if you’re looking to gain weight and look sloppy this would be considered a good habit.
So, I guess it’s all how you look at it.
If you are part of the group looking to drop weight it’s time to break the habit. How do you break the habit of snacking at night?
You stop doing it! There’s no magic trick. It’s the same as trying to lose weight, stop over stuffing your face. Once you stop doing this stuff for several days the habit will disappear and a new one will reappear. Hopefully this new habit does not involve food.
Creating new habits is what it takes to change your lifestyle and start eating well. Most of when and what we eat is habitual.
So, break the shit habits and replace them non shit habits and you’ll start looking the way you want to look.

Workout:
Back squat
5 x 8 @ 65%
Work with a partner, your partner is your rest.

Metcon:
5 Sets
10 Double Kettlebell Swings (45/26)
8 Double Kettlebell Cleans (45/26)
6 Double Kettlebell Thruster (45/26)
1 Min Rest Between Sets

Workout:
9 Minute EMOM
1. Hang Power Snatch x 2
2. Snatch x 2
3. Overhead Squat x 3
Rotate through the movements. 1st minute complete 2 Hang Power Snatch
2nd minute 2 Squat Snatch, 3rd minute 3 Overhead Squats.
Increase the weight after each minute, then start lower at the beginning of each round.
If you start with 95lbs for the 1st minute, then increase to 105lbs for the Snatch and then 115lbs for the Overhead sqaut.
For the 2nd round start higher than 95lbs.

Metcon:
4 RFT
Run 400
Then 2 Rounds:
5 Pull ups
10 Push ups
15 Air Squats

Workout:
4 Rounds
One minute each station
2 minute rest after each round
1. Wall Ball 20/14
2. Hang Power Clean 75/55
3. Box Jumps 20″ (better to do a box height that you can jump up and down consecutively)
4. Push Press 75/55
5. Bike for cals
Rest 2 minutes
Your goal is reps, you don’t have to do the Rx weight.
Much better to lower the weight so you can keep moving.
Keep track of your reps for each round. Try and keep the reps consistent.

So, I’m going to assume everyone stopped eating sugar on Monday cause that’s what the email said to do.
How’s that working out for everyone so far?
You have to stick it out for two weeks, after two weeks it won’t seem so difficult to stay away from sugar. Give yourself a chance to feel what it’s like
when your body is free of sugar toxins!
You’ll sleep better, you’ll think clearer (although that one seems to keep getting away from me), you’ll feel better, and in just two weeks you’ll see a difference in your body. No more bloat!!!
Try it, it’s much easier than doing double unders.

Workout:
Perform the complex
2 Hang Clean pulls
1 Hang Power Clean
1 Hang Squat Clean
Every 90 seconds/ 7 Rounds

Metcon:
Row 1K
50 GHD Sit ups
If you don’t normally do GHD Sit ups, maybe try 10 of them and 40 sit ups. If you have never done GHD Sit ups, stick with 50 Sit ups.
If you do Toes To Bar or Knees to Elbows, do half and half.

Who doesn’t have double unders yet?
I say yet cause I have faith, faith that one day God (this could be any God or higher being of your choice as not to cause any feelings of an attack on religion) will come down and grant you “dedication”. Then and only then will you have the mental power to
push yourself to consistently practice the elusive double under.
What is, the double under? Well, in non technical terms the double under is jumping over a rope rotating around your body.
In technical terms, it’s the same fucking thing! It’s not that difficult of a movement, it really isn’t. I mean I’m not asking you to spin around on your head, ya know like a break dancer.
It’s a rope, you jump over it, that’s it. Maybe it moves slow or maybe it moves fast, but either way you’re just jumping over a rope.
So, you stopped eating sugar today, now let’s get double unders tomorrow!

Workout:
Bench Press
5 x 5
3 seconds down, up fast
Keep the weight the same for all 5 sets after sufficient warm up sets.
DO NOT include warm up sets as part of your 5 work sets

Metcon:
10 RFT
20 Double Unders
5 Thrusters @135/95 (Heavy)
7 Pull ups

What’s up chubb rocks, tomorrow is the first day of Spring, that means the nice weather is on the way.
What it also means is you have to shed that layer of mush you put on your body over the winter. If you haven’t been eating well now is the time to start before the summer gets here and you try to drop 30 lbs in one week to fit in your bathing suit. We all know how that cycle goes. Starve yourself till you’re ravenous then pig out till you wanna puke, then feel like crap so you starve yourself again, and again, and again!
As we all know that doesn’t work so let’s not put ourselves in that position.
Eat well for March and April, then by the time May get’s here you can slide into your pants instead of holding your breath and squeezing into them.
Ya know what I’ve heard works well? Not eating sugar, so let’s start there.
Think of yourself as one of them butterflies busting out of their cocoon’s, except your cocoon is fat.

Workout:
Bulgarian Split Squats
4 sets 6 reps ea. leg
Slow and controlled movement.
3 seconds down, steady and quick on the way up.
Use a partner as your rest

Metcon:
20 minute EMOM
Alternate between
Even minutes: 15 Swings 55/35
Odd minutes: 8 Burpees

I think there is a breakdown in communication somewhere.
When we are doing interval training like today’s workout, you should be performing the workout in a different way than if you were doing a workout like a chipper.
Let’s say you’re doing a workout like the filthy fifties. You would, or rather, you should attack this workout with the intention of trying to hold a steady pace throughout the extent of the workout. I’m not saying you should do this workout slowly, what I’m saying is, try and keep moving the whole time. If you sprint through it, you’re not going to be able to keep that pace. Plus, it’s a long workout not a sprint.
Let’s get back to today’s workout.
Interval training is designed for you to sprint through the work phase then rest (because you need it) during the rest phase.
If you are doing intervals on the bike you should be killing yourself on that bike. You shouldn’t just get off the bike during the rest period and not even be breathing heavy! That’s just crazy!
You need to go as hard as you can or else there’s no point in doing interval training. Bursts of speed is the essence of intervals!
Is it hard to push yourselves to the point of be uncomfortable, cause if that’s the case than you need to get over that shit.
Once again, I’m not saying go as fast as you can with no regard for form, technique or range of motion. Once all these things are taken into consideration and you can complete the movement correctly, ya gotta fuckin move!
I feel like I’ve said this over and over again so why are there still people lolly gagging through the workouts??

Strength:
Push Press
6 x 3

Metcon:
Bike or Row 40/32 Cals
-then-
4 Rounds
15 Pull ups
4 Complex (1 Squat Clean into thruster + back squat into behind the neck thruster)
-then-
Bike or Row 40/32 Cals
*Total pull ups is 60 reps and 16 Complex

I have another tip that may help with your quest of eating well.
Here it is, write down everything you eat and drink.
Everything, not just what you think matters. Write down every piece of food you put in your mouth. Just because it’s only one piece of candy and not 10 doesn’t
mean it has no calories. Just because you don’t want alcohol to count in your diet, doesn’t make it true.
I can pretty much guarantee that most people have no idea how many calories they are ingesting in a day. There’s no way you can find out what you need to eat to make changes without first figuring out what you are currently eating.
For a week write down everything you eat and when you eat it.
Just because it’s someone’s birthday does not mean your body will void that piece of cake. So, you’re gonna need to write it down. Your body doesn’t know the difference between Holidays and regular days.
Drinking one glass of Tequila doesn’t mean you write down one shot of Tequila.
I’m not implying that this is all done intentionally, on the contrary, I believe it is done subconsciously.
Most people in general don’t want to give up what they eat, they’ll just dream about making changes.
The few people that will actually write down what they are eating will sometimes either be embarrassed not eating well or will maybe just ignore the bad food and play the, “I swear, I eat well all the time” game. Games don’t work when you’re trying to lose weight. It’s kinda like doing 100 half rep wall balls, yet saying you did 100 wall balls, ya didn’t! Just like if you say you eat healthy but really don’t. It’s easy to put on the Lb’s it takes work to lose it!
Be honest, and you shall be set free.

Strength:
6 Sets
1 Power Clean
2 Front Squats
Increase weight over sets. This doesn’t mean your first set should be light.
Once you hit a moderate weight you start the 6 work sets

Metcon:
6 Min Amrap
6 Power Cleans @135/95
12 Box Jumps @24/20

-Rest 3 min-

6 Min Amrap
6 Lateral burpee over bar
12 Front Squats @95/65