Kettlebell Workout

Double Kettlebell Clean + Double Kettlebell Squat 4+4

EMOM- 8min:
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Turkish Get Up-AHAP
Pull Up
Pistol Squat

5-4-3-2-1-2-3-4-5 Reps of Each:
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**Warm Up:

Work on a advance skill, such as: Handstands(Push Ups), Pull Ups/ Muscle Ups, Pistols...Pick a skill, work on progressions for that skill for 5-10min:
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Bodyweight Workout

Pull Up: 5-10reps x4 Sets:
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Hanging Leg Raise-10
Dips-12

x5 Rounds:
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Run 4 Miles (7:30-8:30/Mile Pace)
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With The Mad Russian at CF Central yesterday. #fitfamily #CrossFit #gymlife #crossfitseguin #ironbelle #madrussians

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 30, 2015 at 8:19am PDT

Kettlebell Workout

2 Hand Swing
Burpee

5-7-10-12-15-20 Reps of Each AFAP
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Rest 5min:
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1 Arm Heavy Kettlebell Snatch (Each Arm)
Deficit HSPU

5-4-3-2-1 Reps of Each:
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Heavy KB Snatch (88lbs/40kg) + Deficit HSPUs. #kettlebells #rkc #deficithspu #bodyweighttraining

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 27, 2015 at 1:51pm PDT

Bodyweight Workout

CrossFit Hero WOD: "Loredo"

6 Rounds of: W/ a 20# Vest or 25#-30# Ruck

Squats-24
Push Ups-24
Walking Lunge Steps-24
400M Run
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Kettlebell Workout

Double Kettlebell Seated Press-8-12reps
Push Ups-12 to Sub Max Reps
Weighted Pull Up-8-12reps

x5 Rounds:
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Ab Crusher-20
Shuttle Sprint 4x100ft(50/50)

x4 Rounds: AFAP
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You Get What You WORK For!

Kettlebell Workout

Double Kettlebell Snatch-6
Burpee Box Jump Over-8

EOMOM**-12min (6 Rounds)
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**Ever Other Minute On the Minute
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200M Sprint
Push Up-12
Bodyweight Squat-15

AMRAP10min
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Bodyweight Workout:

Muscle Ups-8
Dips- Max Reps
1min Rest

x4 Rounds:
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Jumping Lunges-30sec
30sec Rest
Burpees-30sec
30sec Rest
V-ups-30sec
30sec Rest

x4 Rounds:
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Kettlebell Workout:

Double Kettlebell Dead Clean + Double Kettlebell Clean 2+2

EMOM-8min: (Dead Clean starts from the ground to shoulder, with NO swing momentum.)
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Double Kettlebell Thrusters-12
Burpee Pull Up-8
Double Kettlebell OH Walk-100ft(50-over/50-back)
Hanging Leg Raise-8

AMRAP-15min:
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Ruck'n and Run'n

More Rucks and Running planned in the future: 

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Bodyweight Workout:

Ruck- 9miles (GoRuck Standards: +150# Body weight-30# Ruck/-150 BW-20# Ruck)
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Morning Snack: Jujube Apples

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 22, 2015 at 6:46am PDT

Kettlebell Workout:

400M Run
Double Kettlebell Clean-Max Reps with Remaining Time:

3min/ 1min Rest, Then;

Bodyweight Squats-50
Double Kettlebell Push Press-Max Reps with Remaining Time:

3min/ 1mi Rest, Then;

Double Kettlebell Squats-20
Lateral Burpees-Max Reps with Remaining Time:

3min/ 1min Rest

x2 Rounds: Score is total movements completed:
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Kettlebell Weight: 2x70#-M/2x44#-W
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Kettlebell Workout

Double Kettlebell Snatch-8
Double Kettlebell Thruster-8
Shuttle Sprint-4( 140ft-40 Over/40 Back)

x5 Rounds AFAP:
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Kettlebell Workout

Double Kettlebell Alternating Floor Press-12(6L/6R)
Pull Up-8-12 Reps

x5 Rounds:
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Double Kettlebell Strict Press-5-10 Reps
Kettlebell Towel Curls-Max Reps
Leg Levers-20 Unbroken

x4 Rounds:
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Bodyweight Workout:

30min AMRAP of:

1 Round of "Cindy"
400M Run
2 Rounds of "Cindy"
400M Run
3 Rounds of "Cindy"
400M Run
4 Rounds of "Cindy"
400M Run
5 Rounds of "Cindy"
400M Run
6 Rounds of "Cindy"

Continue this sequence for 30min:
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1 Round of "Cindy" = Pull Ups-5/Push Ups-10/Bodyweight Squats-15

Kettlebell Workout:

Muscle Up-8
Double Kettlebell Squats-8

AMRAP-12min:
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Sub: C2B Pull Ups or Pull Ups-8
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Quick 12min AMRAP: Muscle Up-8/Double Kettlebell Squat-8 (2x70lbs KBs) #kettlebells #muscleup #rkc #CrossFit #crossfitseguin #bodyweightgainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 17, 2015 at 2:50pm PDT

Bodyweight Workout

Warm Up: 800M Run
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Mountain Climbers-60 (Count each step)
Burpee Broad Jump-100ft(50-Over/50-Back)
Pull Up-10

x5 Rounds:
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Finish:

Wide Arm Push Ups: 20 x4 Sets
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Kettlebell Workout:

Clean and Press-3-2-1 Each Arm Alt
2 Hand Swing-12
Clean and Press-3-2-1 Each Arm Alt
Pull Ups-8

AMRAP-15min:
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Finish: 3 Mile Run: 8-9min Mile Pace
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Bodyweight Workout

6 Mile Timed Run: Try to Keep a 8min to 9min mile pace.
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6 Mile Run done! Averaged a 7:30 minute mile pace...not bad for a non- runner. #gaitanvillegainz #runhard #killerpace #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 15, 2015 at 6:12pm PDT

Bodyweight Workout

1st Minute: Double Under Jump Rope*-40
2nd Minute: Burpees-Max Reps
3rd Minute: Rest

For 21 minutes: Score is Total Burpees completed.
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*If you're unable to do Double Unders, do 1 min of Single Jump Rope.

Kettlebell Workout

2 Hand Swing-20
Double Kettlebell Farmers Walk-50M(25M-Over/25M-Back)
Free or on the Wall: Handstand Hold-10-20seconds

x5 Rounds: 1min Rest Between Rounds:
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Swings: 88#-70#KB-Men/70#-44#-Women
Farmers Walk-AHAP (If you have Carrying implements, use them. Cut the distance to 100ft.

Sandbag Get ups & Tire Flips!

Testing today's SWOD at CrossFit Seguin before my Open Gym Crew shows up:

Weighted Ring Push Ups-15 to Sub Max Reps (45# Plate)
Sand Bag Get Ups-6L/6R (80# Sandbag)
Tire Flip-10 @500# Tire

x4 Rounds:
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It's Friday!! SWOD time at CrossFit Seguin! Sand Bag Get Ups and Tire Flips! #swodkilla #crossfitstrongman #fridayopengym #gainzzz #tireflips #sandbaggetups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 14, 2015 at 8:33am PDT

Bodyweight Workout

Bear Crawl-50M(25-Over/25-Back)
Burpee Pull Up*-25

x4 Rounds AFAP:
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*Sub: Burpee Box Jump/or/Burpee Step Up/or Burpee

Kettlebell Workout

Double Kettlebell Snatch
Bar Muscle Up

5-4-3-2-1-2-3-4-5 Reps of Each:
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Double Kettlebell Clean-4
Double Kettlebell Squat-Max Reps
Burpee to Pull Up-8

AMRAP-12min:
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Bodyweight Workout

Dips-8-12reps
Hanging Leg Raise*-10

x4 Sets:
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Diamond Push Ups-12
Shuttle Sprint-4 @80ft(40 Over/40 Back =1)

x5 Rounds:
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Kettlebell Workout

Double Kettlebell Floor Press-8-15reps (Light to Medium Weight)
Double Kettlebell Bent Row-10-AHAP

x4 Sets:
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2 Hand Swings-15
Hanging Leg Raises*-10

x5 Rounds:
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*Sub: Leg Raises or  V- Ups or Sit Ups
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Kettlebell Workout

30min AMRAP of:

Weighted Pull Ups-5(44#KB)
Weighted Push Ups-10 (45# Plate)
Weighted Pistol-12(6/6-Alt)(35#KB)
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Weighted variation of "Cindy": Weighted Pull Ups-5, Weighted Push Ups-10, Weighted Pistols-12(6/6). #playtime #gainz #CrossFit #crossfitseguin #weightedpullups #weightedpistols #weightedpushups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 10, 2015 at 3:29pm PDT

Kettlebell Workout and Body Weight Workout

Kettlebell Variation:

1,600M Run
2 Hand Swing-Max Reps(70#-M/53#-W)

10min Time Cap, Then;

800M Run
Double Kettlebell Clean-Max Reps(2x70#-M/2x53#-W)

6min Time Cap, Then;

400M Run
Front Squats-Max Reps(2x70#-M/2x53#-W)

4min Time Cap: Score is Total Movements Completed.

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Body Weight Variation:

1,600M Run
Target Burpees-Max Reps

10min Time Cap, Then;

800M Run
Push Ups-Max Reps

6min Time Cap, Then;

400M Run
Pull Ups-Max Reps(Sub-Sit Outs)

4min Time Cap: Score is Total Movements Completed.

Stone Training

Quick Sunday morning outdoor workout...Up and Over Push Ups & Stone Zercher Squats. #stonetraining #bodyweighttraining #playtime #outdoorworkout #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 9, 2015 at 9:42am PDT

Kettlebell Workout

Warm Up:

Tabata(20sec On/10sec Off x8) Ab Crushers(35lbs KB)
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800M Run
2 Hand Swings-30(53lbs-M.35lbs-W)

x3 Rounds: 15min Time Cap.
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Bodyweight Workout

2min Max Push Ups

5min Break

2min Max Pull Ups(Strict)

5min Break

4 Mile Timed Run:
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Stoned!!

Stones on the menu today! #fridayswod #crossfitstrongman #stones #crossfitseguin #strongman

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 7, 2015 at 9:24am PDT

Kettlebell Workout

Light 2 Hand Swing-20

Medium 2 Hand Swing-15

Heavy 2 Hand Swing-12

Target Burpee-20

x4 Rounds:

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Hanging Leg Raise-10 x3 Sets

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Bodyweight Workout

Dive Bomber Push Ups-15
Hanging Leg Raise-12
Jumping Lunges-10L/10R-Alt

AMRAP-20min:
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Kettlebell Workout

Double Kettlebell Clean-7

EMOM-8min:
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1 Arm Kettlebell Snatch-L 1min Max Reps
1 Arm Kettlebell Snatch-R 1min Max Reps
1 Arm Kettlebell Thruster-L 1min Max Reps
1 Arm Kettlebell Thruster-R 1min Max Reps

1min Break: x3 Rounds: @1/2 Bodyweight or 70#-53#-M/44#-35#-W
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Bodyweight Workout: Ruck Up!

6 Mile Ruck w/40lbs or more.
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6 Mile Ruck in the books! #ruckup #crossfitseguin #gaitanvillegainz

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 2, 2015 at 8:24am PDT

Bodyweight Workout

Muscle Up-7
Shuttle Sprint-5(80ft-40/40)

x5 Rounds AFAP:
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Leg Levers-20 x4 Sets
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