Kettlebell Workout

Jump Rope-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x3 Rounds:
-------------------------------------------------------
Burpee-10
Double Kettlebell Thruster-30(35#-M/25#-W)
Burpee-20
Double Kettlebell Thruster-30(44#-M/35#-W)
Burpee-30
Double Kettlebell Thruster-30(53#-M/44#-W)
Burpee-40

For Time:
--------------------------------------------------------

Bodyweight Workout

Jump Rope or Jumping Jacks-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x4 Rounds:
----------------------------------------
Burpee-10
Weighted Pull Up-12
Burpee-20
Weighted Pull Up-12
Burpee-30
Weighted Pull Up-12
Burpee-40

For Time:
----------------------------------------

More Good Reads

More good reads 📚 Empire of the Summer Moon, The Blood of Hero's and Blood and Thunder. #historybooks #goodreads #whatareyoureading

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 29, 2015 at 7:31am PST

Bodyweight Workout

Here's a few options for today:

WOD 1:

Jumpind Lunges-30(15L/15R-Alt)
Sit Out-20
Push Ups-15

AMRAP-20min:
----------------------------------------------
WOD 2:

Burpee Challenge: 1-20reps

Start at one point Do 1 Burpee. jog approx 5-10ft to another point and Do 2 Burpees, jog back to the starting point and Do 3 Burpees. Continue going back and forth until you do 20 Burpees(210 Burpees Total) Enjoy!! Try to keep it under 20min.
-------------------------------------------------

Bodyweight Workout

Handstand Push Up-8
Bulgarian Split Squat-12L/12R

x3 Rounds: Rest 90sec-2min between sets.
----------------------------------------------------
Dive Bomber Push Ups-20
V-Ups-30
Bodyweight Squats-40

x4 Rounds AFAP:
------------------------------

Got some Mat Time in with the training blades....just barely survived!!

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 27, 2015 at 10:03am PST

Bodyweight Workout

EMOM-12min: Even/Odd

Burpee-16-Even Minute
Pull Up-8-Odd Minute

Rest 3min: Then;

3 Mile Run For Time:
---------------------------------------------------

Kettlebell Workout

Turkish Get Up-5-4-3-2-1 Each
Hanging Leg Raise-10

x5 Rounds:
--------------------------------------
2 Hand Swings-30
Burpee-40
1 Arm Snatch-30
Pull Up-20
Goblet Squat-30
Burpee-40
2 Hand Swings-30

For Time: AFAP
------------------------------

With The Familia

#gaitanfamily

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 26, 2015 at 1:53pm PST

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps
Weighted Pull Up-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------
1 Arm Kettlebell Row-15L/15R-AHAP
Dips-12 to Max Reps

x4 Rounds:
--------------------------------------------------

Bodyweight Workout

Weighted Push Ups-10-20reps(45#-M/25#-W)
Weighed Pull Ups-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------------
Box Jump-5(24"-40"-M/15"-30"-W)
Dips-10 to Max Reps

x4 Rounds:
--------------------------------------------------------

Another Day at the Drop Zone with the Peeples Brothers! #skydiving #skydivesanmarcos #freefall #thirdjump #notthelast

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 20, 2015 at 1:52pm PST

Kettlebell Workout:

Double Kettlebell Squat: 8-12reps x4 Sets @2x70#-80#-M/2x53#-44#-W)
-----------------------------------------------------------------------------------------
EMOM-14min: Even/Odd

Double Kettlebell Snatch-5-Even Minute
Burpee-8 & 2 Hand Swings-12-Odd Minute
-------------------------------------------------------

Getting some fire wood cut for winter. Jay and Mike, I have a good workout for you two! ;) #countryliving #pretenditsawod

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 22, 2015 at 8:50am PST

Kettlebell Workout:

EMOM-18min: Even/Odd

Even Minute: Muscle Up-5(or Chest 2 Bar/Pull Up)
Odd Minute: Double Kettlebell Squat-7 & Lateral Burpee-9
------------------------------------------------------------------------

Bodyweight Workout

V-Ups-10, then with no rest, Hanging Leg Raise-15 (Unbroken)

x4 Sets (90sec Rest between Sets)
-----------------------------------------------------------------------------
500M Run
1min Recovery Walk

x 5 Rounds:
----------------------------

Second GoRuck Train Up

Second GoRuck Train Up done! Nice work ladies! #goruck2016 #ruckup #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 21, 2015 at 7:18am PST

Kettlebell Workout

Double Kettlebell Snatch-5 @AHAP

EMOM-10min:
----------------------------------
Burpees-100
2 Hand Swing-60(53#-M/36#-W)
Muscle Up-30

AMRAP-15min:
----------------------------

Bodyweight Workout:

1000M Run
Double Under Jump Rope-60(200 Singles)
Muscle Up-30

x2 Rounds AFAP:
------------------------------------

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 15, 2015 at 4:08pm PST

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps-AHAP
Double Kettlebell Squats-10-15reps-AHAP

x8 Rounds: Every 2 Rounds; 1 Set of Max Rep Weighted Pull Ups:
---------------------------------------------------------------------------------

Bodyweight Workout:

Pull Up Bar Complex:

Muscle Up-5
Bar Dip-5
Hanging Leg Raise-5
Windshield Wiper-5L/5R-Alt

1min Rest: x5 Sets
------------------------------------
Plyo Clapping Push Up-12
V-Up-12
Pistol-12(6L/6R-Alt)

AMRAP-12min:
------------------------------------

Pull Up Bar Complex:

Fun Pull Up Bar Complex: Muscle Ups, Bar Dips, Hanging Leg Raise & Windshield Wipers! #bodyweighttraining #muscleup #hanginglegraises #dips #crossfitseguin #calisthenics

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 18, 2015 at 6:32am PST

Kettlebell Workout

Burpee-10
Swing-10L/10R
Full Gasser Sprint-1

x4 Rounds:
--------------------------
5min Rest
--------------------------
Double Kettlebell Snatch-4
HSPU-8
Box Jump-12

AMRAP-18min:
--------------------------

Bodyweight Workout

Push Ups-10

Squats Jump-20

1/2 Gasser Sprint

x4 Rounds:

-----------------------

5min Break

-----------------------

Chest 2 Bar Pull Up-8

HSPU-8

Box Jump-12(30")

AMRAP-18min:

-----------------------

Second Tandem Skydive!!

Second Tandem Skydive with the Homies and Birthday Girl! #skydiving #freefall #crossfitseguincrew #happybirthdayvalerie

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 12:45pm PST

Bodyweight Workout

400M Run
Burpee-Max Reps with Remaining Time:

2min Rounds(40sec Rest) x5 Rounds: Then;
-----------------------------------------------------
3min Rest: Then;
-----------------------------------------------------
Double Under Jump Rope-30(or 60 Singles)
Pull Up-10
HSPU-8

AMRAP-12min:
-----------------------------------------------------

Kettlebell Workout:

400M Run or Row
Double Kettlebell Thruster-Max Reps in the Remaining Time(2x44#-M/2x-25#-W)

2min Round(40sec Rest) x5 Rounds Then;
--------------------------------------------------
3min Rest: Then;
--------------------------------------------------
Double Under Jump Rope-30(or 60 singles)
Pull Up-10
Double Kettlebell Clean and Press-5(2x53#-M/2x35#-W)

AMRAP-12min:
---------------------------------------------------

Sorry For The Delay....

Sorry for not Posting Workouts the past few days....Hope these following Workouts make up for it! ;)

-J.G.

Getting Yoked

Warming up on the BeastMetals Yoke! Getting ready to SWOD! #crossfitseguin #swodkilla #beastmetals #strongwoman #fridayswod #yoked

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 6:02am PST

Kettlebell Workout

Double Kettlebell Floor Press-6-12reps-AHAP
Double Kettlebell Squat-8-12reps-AHAP

x5 Rounds:
--------------------------------------------------------
Weighted Pull/Chin Up-50
Handstand Push Up-50

Break up the Reps anyhow:
--------------------------------------------------------

Happy Veterans Day!

Happy Veterans Day to ALL my Brothers and Sisters! Thank you for your service!

J. Gaitan, U.S. Army; Korea 2002

Bodyweight Workout

Push Ups-60 Reps AFAP
Sit Ups-60 Reps AFAP
Burpee-60 Reps AFAP

For Time:
----------------------------
5min Rest; Then;
--------------------------------------------------
600M Run x3 (1 min Rest between Rounds)

Log down total time including 1min Rest:
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Clean & Press-3-6 Reps
Double Kettlebell Sumo Deadlift-4-8reps-AHAP

x5 Rounds:
-----------------------------------------------------------
Hanging Leg Raise-10
Hammer Strikes-10L/10R

x3 Sets:
-----------------------------------------------------------

Presses & Deads!

Presses and Deadlifts before class. #gainz #Deadlift #presses #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 9, 2015 at 3:02pm PST

Kettlebell Workout

AMRAP-12min:

Jumping Lunges-30
2 hand Swings-30(70#-M/53#-W)
Push Ups-30

-2min Break; Then;

AMRAP-14min:

Burpee-10
Double Kettlebell Sumo Deadlift-10 (2x70#-M/2x53#-W)
Double Kettlebell Squat-10
---------------------------------------------------------------------

Bodyweight Workout

Run-3miles
Bike-6miles
Ruck*-9miles
-----------------------------------------------------
Men and Women use a 30# Ruck minimum.

Good Reads!! What Are YOU reading??

More books! 📚 Extreme Ownership & The Spartacus War...Good reads so far! #historybooks #mindtraining #seals #spartacus #abookaday #whatareyoureading

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 8, 2015 at 3:55pm PST

Kettlebell Workout:

1 Arm Swing-10L/10R
Jumping Lunge-10L/10R-Alt
1 Arm Snatch-8L/8R
Squats Jump-8
1 Arm Thruster-6L/6R
Lateral Burpee-6

x4 Rounds/2min Rest Between Rounds: Max Effort Each Round.
-------------------------------------------------------------------------------
KB Weight: 70#-53#-M/44#-35#-W
-------------------------------------------------------------------------------

Monkey Bars, Dips & Jumping Lunges

Morning PT: Monkey Bars x2, Dips x15, Jumping Lunges x20: X6R....Active recovery from a tough week of training! #playtime #monkeybars #dips #lunges #morningpt #gaitanvillegainz #crossfitseguin #bodyweighttraining #sundayfunday

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 8, 2015 at 6:57am PST

Kettlebell Workout

2 Hand Swing-45sec Max Reps (53#-M/35#-W)
15sec Break
Double Kettlebell Thruster-45sec Max Reps (2x53#-M/2x35#-W)
15sec Rest
V-ups-1min Max Reps

2min Break x4 Rounds:
--------------------------------------------------------------------------------

Bodyweight Workout

Dive Bomber Push Ups-15

Side Lunges-20

x4 Rounds:

2min Break:

Hindu Push Up-15

Jumping Lunge-20

x4 Rounds:

2min Break:

Push Up-15

Squats-20

x4 Rounds:

-----------------------------------

Bulgarian Split Squats

Bulgarian Split Squats on the menu today!! #legday #bulgariansplitsquats #feeltheburn #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 5, 2015 at 2:19pm PST

Bodyweight Workout

Bulgarian Split Squat-20reps Each Leg

x4 Sets: Rest 30sec to 1min Between Sets:

-------------------------------------------------

Double Under Jump Rope-40(80 Singles)

Squat Jump-15

Handstand Push Up-9

AMRAP-15min:

-------------------------------------------------

Kettlebell Workout:

Double Kettlebell Bulgarian Split Squat-15 to 20 reps Each Leg(2x40#-35#-M/2x30#-20#-W)

x3 Sest: Rest 90sec to 2min Between Sets.
--------------------------------------------------------------------------
Double Under Jump Rope-40(80 Singles)
Double Kettlebell Squat-15(2x53#-44#-M/2x35#-25#-W)
Handstand Push Up-9

AMRAP-15min:
-------------------------------------------------------------------------

TBT: 2009

Kettlebell Workout

Double Kettlebell Floor Press-10-15reps
Weighted Pull Up-6-10reps
Double Kettlebell Squat-8-12reps

x7 Rounds:
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Clean + Squat + Press (2+4+2)-Even Minute
V-Up-15-Odd Minute

EMOM-20min: Even/Odd
------------------------------------------------------------------------------
Suicide Sprint: 4(20ft/40ft/60ft/80ft_ x4 Sets(1:1 Rest)
------------------------------------------------------------------------------

Bodyweight Workout

Weighted Push Up-15
Hanging Leg Raise-12(Unbroken)
Box Jump-10

AMRAP-22min:
------------------------------------------------------------------------
Finish:

Suicide Sprint: 4 stops(20ft/40ft/60ft/80ft) x4Sets(1:1 Rest)
-------------------------------------------------------------------------

Took a bike ride, found a little family of turtles crossing the road. #turtlepower

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 11:04am PST

Kettlebell Workout

Pull Ups-7
Kettlebell Cluster-7(2x53#-M.2x35#-W)

x4 Rounds: Then;

2 Hand Swings-50(70#-M/53#-W) Then;

400M Run
Kettlebell Snatch 7L/7R

x4 Rounds For Time:
-----------------------------------------------------

Bodyweight Workout

Monkey Bars-20ft(10 over/10 back) x2
Dips 8-12reps
Jumping Lunges-16(8/8-Alt)

x7 Rounds:
----------------------------------------------------
Finish: 4mile Ruck: 20# Weight Minimum.
-----------------------------------------------------

GoRuck Train Up: Morning PT

The ladies completed their first GoRuck train up! 4 plus miles, 20+ pounds. Getting ready for GoRuck 2016. #ruckup #morningpt #crossfitseguin #goruck

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 6:29am PST