My Crew in Action!

TKC-CrossFit Seguin Crew in action! Come see what we are all about! Try a FREE week of training anytime! Contact us: 830-556-4180. or email me with questions: gaitan.jesus@gmail.com

 

Morning and evening classes, Monday thru Saturday.

Training in: CrossFit, Kettlebells, Olympic Weightlifting, and Strongman

KB WOD

1 Arm Snatch Left-1min Max Reps(70#-53#-M/44#-53#-W)
1 Arm Snatch Right-1min Max Reps
Target Burpees(6" above max reach)-1min Max Reps
1min Rest

x4 Rounds:
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Wall Walk-4
Ab Crusher-12

x4 Rounds:
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Bodyweight WOD

Bodyweight WOD

Trail Run: 15-20min Easy Pace
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Rope Climb-5,4,3,2,1
Ring Dips-Max Reps
V-Ups-20

x5 Rounds:
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Finish: 2min Max Hindu Squats

Bodyweight WOD

Muscle Up-4
Pistol-8(4L/4R-Alt)
V-up-12

AMRAP-20min:
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Variation:

Hindu Push Up-12
V-up-15
Squat-20

AMRAP-20min:
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Books From My Personal Library

Just a few of many books from my personal library. I read everyday, most of the time just before bed. The weekend is when I get most of my reading done. What are you reading?

KB WOD

Weighted Ring Push Ups-Max Reps
Hammer Strikes-15L/15R
2KB Farmers Walk-50M(25 over/25 back)-AHAP

x5 Rounds:
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Tabata Ab Crushers(35#-M/25#-W)

20on/10off x8 Sets:
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KB WOD

2KB Snatch-3 (AHAP)

EMOM-8min
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2KB Clean-3
2KB Squat-3
2KB Press-3
Pull Up-6

AMRAP-8min
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Plank Hold-1.5min/1min Rest x3

Heavy Drum Beats!

Bodyweight WOD

Wide Grip Pull Ups-10-15reps
Hindu Push Ups-15
Hindu Squats-25

x5 Rounds:
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Finish:

2 Mile Run
or
Thai Heavy Bag Work-20min
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Basic Bodyweight Exercises

KB WOD

2KB Cleans-5(2x70#-53#-M/2x44#-35#-W)
Bupree-10
Swing(R)-15(70#-53#-M/44#-35#-W)

AMRAP 14min:
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Russian Twist-16(8/8)-35#-M/25#-W
Ab Wheel-12

x4 Rounds:
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WOD

Buy in: 1000M Run, Then with the remaining time on the clock;

2KB Thrusters-20(53#-44#-M/35#-25#-W)
Double Under Jump Rope-40
2KB Racked Lunges-20(10L/10R)

AMRAP-20min:
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Finish:

Strict Pull Up-1,2,3,4,5,6,7, Max Reps
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Do Kettlebells REALLY work?

KB WOD

KB Snatch-10L/10R(53#-M/35#-W)
Ring Push Ups-Max Reps
Shuttle Sprint-5(50ft over 50ft back =1)

x5 Rounds:
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KB Towel Curls-max Reps
Ab Crusher-15

x4 Rounds:
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Animal Flow-Basics