Chris Isernio

Workout:

Every 2 minutes x 10 Rounds
3 Power Cleans
4 Front Squats
5 Push Jerk
4 Front Rack Lunges
3 Thrusters
Barbell Weight: 95/65
Complete all the movements at the start of every 2 minutes, rest whatever time is left.
Do all the exercises without dropping the barbell each round.
If the weight is not challenging enough you can increase each round.
Rest … then complete:
8 Rounds
Row for Calories (:20 on/ :10 off)

Workout:

Thruster 5 x 3
Build up in weight.
Start your work sets once you have worked up to a decent weight and increase from there.

Metcon:
21 Thrusters @95/65
42/34 Cal Row

15 Thrusters @95/65
30/24 Cal Row

9 Thrusters @95/65
18/14 Cal Row
15 Min Cap

Then…
3 rds
:20 Second Side Plank (ea. side)
20 Alternating V Ups
Rest 1 min B/T sets

Workout:

Back Squat 6 x 3
with 2 second pause
Increase weight ea. set, rest 2 min between sets
*2 second pause at the bottom

5 Rounds
16 Wall Ball 20/14
12 Burpees
400m Run
*Start with the Run

Workout:

Push Jerk
6-6-4-4-2-2

13 Min Amrap
8 Lunges ((4/4) or 8 Pistols (4/4)
10 DB Snatch (50/35

8 Lunges (4/4) or 8 Pistols (4/4)
10 Pull Ups or 10 Muscle ups

8 Lunges (4/4) or 8 Pistols (4/4)
10 Box Jumps (24/20)

8 Lunges (4/4) or 8 Pistols (4/4)
10 Knees 2 Elbows

8 Lunges (4/4) or 8 Pistols (4/4)
10 DB Shoulder 2 Overhead (50/35)

Today’s workout was fucking awesome.
I was a fuckin mess as well as the two other members of our team.
Was everyone else fucking retarded afterwards?
How great do you feel when you push yourself through something you didn’t think you could do, kinda the opposite feeling when you say, I can’t do it and don’t.
If this is you, Ya gotta get that shitty way of thinking out ya head cause it doesn’t stop at the gym, it carries over into other aspects of your life.
Force yourself to do shit you can’t do, like double unders.

Workout:
Deadlift 4 x 4
Work your way up to a higher weight than you will use for the metcon which should be 50% of your max
Rest 2 min b/t sets

Metcon:
Every 2 minutes x 6 Rounds
10 Deadlifts (185/125)
10 HSPU
40 Double Unders
Then…
3 Rounds
12 Leg Lifts over DB (side to side)
12 DB Russian Twists
12 V-Ups
Rest 1 min b/t sets

Class is at 9am tomorrow
In groups of 3 complete:
1500/1200 Row (250/200m intervals)
or
90/72 Cal Bike (10/8 Cal intervals)
then…

4 Rounds
One person moves at a time
25 Wall Balls
20 Push ups
15 Toes to Bar
10 Hang Power Cleans 115/75

then…
1500/1200 Row (250/200m intervals)
or 90/72 Cal Bike (10/8 intervals

When you eat whether it be at home or at a restaurant, do you think about eating something healthy or do you have no regard for what you eat?
I’m curious, like do you go out to eat and eat whatever you want on the menu or do you think, I’m just gonna have grilled chicken, steak or fish?
I wonder if most people eat whatever they want for every meal of the day.
This sounds crazy, right?
I mean it must be so liberating to never worry about your nutrition. I mean it can’t be healthy but still liberating.
Give me some feedback.

Workout:

3 Rounds
Bike 25/20 Calories or Run 400
Bird Dogs 10 reps each side
-Rest 5 minutes-
15-12-9-6-3
Deadlift 225/155
5-4-3-2-1
Wall Walks
-Rest 5 minutes-
3 sets
Barbell Curls
7 reps Bottom half curls
7 Top half curls
7 Full range curls
DB Standing Tricep Ext.
Rest 1 min b/t rounds

Workout:

6 Sets:
1 Snatch High Pull
1 Low Hang Snatch
Start light and build up
Rest 1:30 between sets

Metcon:

6 Rounds
1:00 Row
1:00 Burpee
1:00 Double Under
1:00 Rest
Row: 10-20 Calories/rd
Burpees: 8-20 Reps/rd
Double’s: 50-100 Reps/rd

No matter how much you exercise if you eat shit you will never look like you want to.
I know you would like to believe that over exercising will lead to fat loss, but it just isn’t going to happen unless you are working out all day long like a professional athlete does.
You need to get it through your head that it’s all about nutrition.
If you have never actually given yourself a chance to eat well for a substantial amount of time, you should give it a try, you’ll be happy you did.
Plus you will realize you don’t have to kill yourself with working out ever day!
A new month is starting soon, take advantage!

Workout:

4 Rounds
DB or Barbell Stiff Leg Deadlifts 15 Reps (Heavy, no puss bag weight)
Single leg Glute Bridges 12 reps (6 each)

Rest 5 minutes …

5 Rounds
3 min Amrap:
15/12 Cal Bike
12 Box Jumps 30/24
Max Rep Power Cleans
Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 185/125
Rest 90 seconds between Rounds
Try and get a minute each round of power cleans, that means move you fat ass on the bike and box jumps

Hello,
It’s me again.
Who takes what they have for granted, You?
Who’s grateful for what they have, You?
Who actually thinks about this shit, You?
Who just goes on with life never even realizing if they have it good or bad?
I’m not asking one way or the other, just asking a question.
Let me know, I’m curious if this crosses anyone’s mind on a daily basis.

Workout:

Front Squat
8 x 1
Start with 65%
then increase 5% each set
till you hit 100%
perform 1 rep every 2 minutes
If you are actually going for a 1 rep max, then wait the 2 minutes.
If you are not going to push yourself for a max then do 3 reps every 2 minutes

Metcon:

6 rounds for time:
10 DB Floor Press or Flat Bench Press @50/35
10 Toes To Bar
50′ Single Arm Overhead Walking Lunge @50/35
*alternate arms each round