Kettlebell Workout

1 Arm Swings-10L/10R(53#-M/35#-W)
Burpee-10
45sec Rest

x10 Rounds:
-------------------------------

Bodyweight Workout

8 Rounds of "Cindy"
1 Mile Run
8 Rounds of "Cindy"
1 Mile Run
8 Rounds of "Cindy"

AFAP:
--------------------------------
1 Round of Cindy = 5 Pull Ups, 10 Push Ups, 15 Squats

Feeding the chickens, they like cookies too! ;)

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 26, 2015 at 10:43am PST

Kettlebell Workout

Push Up-20 to max Reps
Weighted Chin/Pull Up-15 Reps
Double Kettlebell Bulgarian Split Squat-20(10L/10R)-2x70#-M/2x53#-W)

x5 Rounds:
-----------------------------------------------------------------------------------------

Bodyweight Workout

Burpee Broad Jump-80ft(40 Over/40 Back)
Wide Arm Push Up-20
Bear Crawl-80ft(40 Over/40 Back)
Squat Jump-20

x5 Rounds:
----------------------------------------------------

Bottoms Up!!

Playing with Kettlebell Press variations...Bottoms Up!! #kettlebells #crossfitseguin #presses #bottomsuppress #gripwork

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 29, 2015 at 1:59pm PST

Kettlebell Workout

Bar Muscle Up-4  or Pull Up-6
Squat-12                    Squat-12

AMRAP-5min:
-------------------------------------
1min Break
-------------------------------------
1 Arm Snatch-16(8L/8R)-53#-M/35#-W
Burpee-12

AMRAP-7min:
-------------------------------------
Double Kettlebell Clean & Press-9
Push Up-12
Squat Jump-15

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

Bodyweight Workout

Bar Muscle Up-4  or   Pull Up-6
Squats-12                    Squat-12

AMRAP-5min
-----------------
1min Break
----------------
Burpee-12
V-Up-24

AMRAP-7min
-------------------
2min Break
-------------------
200M Run
Plyo Clapping Push Up-12
Jumping Lunges-16

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

Thanks for the hat Masha!! #merrychristmas

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 24, 2015 at 6:08pm PST

Bodyweight Workout

Handstand Push Up-10
Jumping Lunges-20

AMRAP-20min:
------------------------------
Jump Rope-2min
30sec Rest
Burpee-2min Max Reps

x3 Rounds: 90sec Rest Between Rounds:
------------------------------

Kettlebell Workout

Turkish Get Up-3L/3R

10min AMRAP:
---------------------------------
2 Hand Swings(88#-70#-M/53#-44#-W)
Goblet Squat
Burpee

40-30-20-10 Reps of Each:
--------------------------------

New for 2016: Kettlebell Classes

I'm opening up Kettlebell Classes at CrossFit Seguin, starting January 11th. Monday's, Tuesday's and Thursday's at 4:10pm.

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

Kettlebell Workout

1 Arm Swings-10L/10 R
Jump Rope-1min
1 Arm Snatch-10L/10R
Jump Rope-1min
1 Arm Thruster-10L/10R
Jump Rope-1min
Burpees-1min Max Reps

x3 Rounds: 90sec Rest Between Rounds:
--------------------------------------------------
Finish: 100 Ab Crushers AFAP

2min Rest, Then;

3 Mile Timed Run:
--------------------------------------------------

Bodyweight Workout

Burpee-1min Max Reps
30sec Rest
Hindu Push Up-1min Max Reps
30sec Rest
Jumping Lunges-1min Max Reps
30sec Rest
Sit Outs-1min Max Reps

x4 Rounds, 2min Rest Between Rounds:
-----------------------------------------------
Finish: 100 V-ups AFAP

1min Rest; Then;

3 Mile Timed Run:
-----------------------------------------------

Kettlebell Workout

1000M Run
Target Burpees-50
800M Run
Double Kettlebell Thruster-30(2x53#-M/2x35#-W)
600M Run
Double Kettlebell Squat Clean-20
400M Run

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

Bodyweight Workout

Double Under-30(Singles-50)
Squats-12
HSPU-8

AMRAP-8min:
-------------------
3min Break, Then;
-------------------
1000M Run
Lateral Burpees-50
800M Run
Dive Bomber Push Up-30
600M Run
Pull Up-20
400M Run
Box Jump-10(30"-M/24"-W)
200M Run

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

Plyo-Push Up Variations with some Pantera in the back ground! #bodyweighttraining #calisthenics #crossfitseguin #pushups #plyometricpushups #cowboysfromhell #vulgardisplayofpower

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 17, 2015 at 2:39pm PST

Bodyweight Workout

Burpee-20-AFAP
90sec Rest
Muscle Ups-Max Reps Unbroken
2min Rest

x4 Rounds, (Sub: Wide Grip ull Ups or Pull Up Progressions)
--------------------------------------------------------------------------
4.5 Mile Ruck or Weighted Vest Run with 20#
--------------------------------------------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-3-6 Reps @AHAP
Double Kettlebell Renegade Rows-16(8L/8R-Alt)-88#-53#-M/53#-44#-W)***

x5 Rounds:
-------------------------------------------------------------------------------------------
Double Kettlebell Alternating Military Press-10 to 20 Total Reps-53#-44#-M/35#-20#-W)
Muscle Ups-5 to 10 Reps (Try for Unbroken/or Wide Grip Pull Ups or  Pull Up Progression)

x4 Rounds;
--------------------------------------------------------------------------------------------
***Do NOT attempt Renegade Rows with Kettlebell under 35#. Switch to single arm Rows 12L/12R or use Dumbbells.

Calisthenics Workout on the board for Open Gym: 40-30-20-10 of: Dive Bomber Push ups, Sit outs, V-Ups & Squats. #crossfitseguin #bodyweighttraining #calisthenics #fridayopengym #pushups #vups #squats

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 18, 2015 at 6:47am PST

Kettlebell Workout

2 Hand Swing-7
1 Arm Swing-L-7
1 Arm Swing-R-7
1 Arm Clean-L-7     >Unbroken KB Complex
1 Arm Clean-R-7
1 Arm Thruster-L-7
1 Arm Thruster-R-7
Burpee-14

AMRAP-21min
---------------------------------------------------

Bodyweight Workout

EMOM 21min:

1st min: Pull Ups-10 (or 12 Chest 2 Ground Push Ups)
2nd min: Burpees-12
3rd min: 200M Run
-----------------------------------------------------------------

Kettlebell Classes Coming Back to CF Seguin in 2016!!

Kettlebell Classes coming back to CrossFit Seguin in 2016!! Back to our TKC roots! #kettlebells #rkc #sfg #oldschooltraining #texaskettlebellclub #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 17, 2015 at 6:19pm PST

Kettlebell Workout:

3 Rounds of:

400M Run
Burpees-20

Then;

2 Rounds of:

Double Kettlebell Thrusters-30(2x53#-M/2x35#-W)
Ab Crusher-20(53#-M/35#-W)

Then;

1 Round of:

2 Hand Swing-50(70#-M/53#-W)
Squats Jump-20

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

Follow Me On Instagram:

Training in the rain. #morningpt #bodyweighttraining #playtime #dips #monkeybars #calisthenics #crossfitseguin #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 13, 2015 at 8:03am PST

Bodyweight Workout

Push Ups
Sit Outs
V-Ups
Bodyweight Squats

40-30-20-10 Reps of Each:
---------------------------------

Kettlebell Workout

EMOM 12min (Even/Odd)

Double Kettlebell Clean-7 & Double Under Jump Rope-30(or 50 Singles)-Even Minute
Burpee-7 & Goblet Squat-7-Odd Minute
-------------------
4min Rest Then;
-------------------
2 Hand Swing-10 & Double Under Jump Rope-30(or 50 Singles)-Even Minute
Doubke Ketlebell Clean & Press-5 & Burpee-5-Odd Minute

EMOM 10min
-----------------------------------------------------------------------------------------------

New Hoodies!

New CrossFit Seguin Hoodies! #crossfitseguin #itwillgetcoldoneday #winteriscoming

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 15, 2015 at 1:49pm PST

Bodyweight Workout

Pull Up-12
Wide Arm Push Ups-24
Pull Up-10
Diamond Push Ups-24
Pull Up-8
Spider Man Push Up-24
Pull Up-6
Archer Push Up-24
Pull Up-4

For Time:
---------------------------------
Tabata: Bodyweight Squats (20sec On/10sec Off x8R)
2min Rest:
Tabata: Jumping Lunges (20sec On/10sec Off x8R)
---------------------------------

Kettlebell Workout

Double Kettlebell Snatch-5-4-3-2-1
Box Jump-1-2-3-4-5

Not For Time:
---------------------------------------------
Double Kettlebell Thruster(2x53#-M/2x35#-W)
Pull Up(or Lateral Burpee)

21-15-9 Reps of Each For Time: AFAP
---------------------------------------------

Push up variations: Wide Arm, Spider Man, Diamond and Archer Push Ups. #bodyweightgainz #pushups #calisthenics #smokesession

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 13, 2015 at 1:59pm PST

Kettlebell Workout

2 Hand Swings: 45sec

Rest: 20sec

Double Kettlebell Clean and Press: 45sec

Rest: 20sec

Burpee: 45sec

Rest: 20sec

Double Kettlebell Renegade Row: 45sec

Rest: 20sec

Double Kettlebell Squat: 45sec

x3 Rounds: 90sec Rest Between Rounds:

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

Bodyweight Workout

800M Run
Rest-90sec: Then;

Mountain Climbers-30sec
Rest: 30sec
Burpee-30sec
Rest: 30sec
Sit Outs-30sec
Rest: 30sec
V-Ups-30sec
Rest: 30sec
Plank Hold: 1min

x4 Rounds: 1min Rest Between Rounds:
------------------------------------------------

Feeding the cows a snack. #countryliving #cowsofinstagram

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 12, 2015 at 12:23pm PST

Bodyweight Workout

Burpee-15
Shuttle Sprint*-4(100'(50 Over/50 Back)
Burpee-12
Shuttle Sprint-4
Burpee-10
Shuttle Sprint-4
Burpee-8
Shuttle Sprint-4
Burpee-6
Shuttle Sprint-4
----------------------------------------------------
*Shuttle Sprint: Sprint 50ft, touch, sprint 50ft back. That equals 1 Shuttle sprint)
----------------------------------------------------
Handstand Hold-15-45sec On/30sec Off(Free or Wall Handstand)

x5 sets:
---------------------------------------------------------------------------------

Kettlebell Workout

Double Kettlebell Swing-25
Lateral Burpee-15
Double Kettlebell-Clean-25
Lateral Burpee-15
Double Kettlebell Front Squat-25
Lateral Burpee-15
Double Kettlebell Push Press-25
Lateral Burpee-15
Double Kettlebell Back Squat-25
Lateral Burpee-15
800M Run

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

Bodyweight Workout

Box Jump-6(40"-24"-M/36"-15"-W)
Plate Plyo Push Up-12

x5 Rounds:
---------------------------------------------
12min AMRAP of:

200M Run
Burpee
Pull Up

3-6-9-12-15-18-21..Continue by 3's
----------------------------------------------

Kettlebell Workout

EMOM: 12min (Even/Odd)

Double Kettlebell Snatch-6-Even Minute
Double Kettlebell Squats-12-Odd Minute
---------------------------------------------------
10min AMRAP of:

200M Sprint
Burpee
Goblet Squat(70#-M/53#-W)

3-6-9-12-15-18-21...Continue by 3's
---------------------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-6 to 12 Reps-AHAP
1 Arm Kettlebell Bent Over Row-12L/12R-AHAP

x5 Rounds:
-------------------------------------------------------------
Double Kettlebell Military Press-8 to 12 Reps
Chin Ups-8-12 Reps
Sumo Deadlift High Pull-15(53#-M/35#-W)

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

Bodyweight Workout:

Push Ups-12 to Sub Max Reps
V-Ups-25

x5 Rounds:
--------------------------------------
Burpee-12 Unbroken
Jumping Lunges-24

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

Sit Outs: 45sec On/15sec Off

x4 Sets:
---------------------------------------

Test firing a Thureon 45cal. #rangetime #guns #rifles

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 6, 2015 at 1:25pm PST

Kettlebell Workout

800M Run
Double Under Jump Rope-60(or 120 Singles)
Double Kettlebell Squats Clean-30(2x53#-M/2x35#)
Pull Ups-20

x3 Rounds: For Time:
----------------------------------------------------------------

Bodyweight Workout

800M Run
Double Under Jump Rope-60(or 120 Singles)
Hindu Squats-30
Hindu Push Ups-20
Pull Ups-10

x3 Rounds For Time:
---------------------------------------------------------

Got some range time in today with the AR and Sig.

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 5, 2015 at 5:45pm PST

Kettlebell Workout

With a 30min Running Clock:

0:00-10:00

Swings
Goblet Squat

40-30-20-10
--------------------------------------
10:00-20:00

Double Kettlebell Clean
Handstand Push Up

21-15-9 Reps of Each
--------------------------------------
20:00-30:00

Double Kettlebell Thruster
Bar Muscle Up

15-12-9 Reps of Each
------------------------------------

Bodyweight Workout

Do the following movements back to back without a break:

Monkey Bars-20ft(10'over/10'back) x2
Deficit Push Ups-Max Reps
Rest 2min:

x5 Rounds:
-------------------------------------------------------------------------
Trail Run-20min Easy Pace:
-------------------------------------------------------------------------

Taking a stroll through the woods. #meditation #nature

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 6, 2015 at 7:56am PST

Bodyweight/Kettlebell Workout

1000M Run
Rest:3min
800M Run
Rest: 2min
400M Run
Rest: 1min:
------------------------------------------------------------
Weighted or Bodyweight Dips: 15-20Reps
Weighted or Bodyweight Pistols-12(6L/6R-Alt)

x5 Rounds:
-------------------------------------------------------------
*Sub: Bodyweight Squats: 24 or Goblet Squats: 15
--------------------------------------------------------------

A little fun with Weighted Dips and Weighted Pistols: 15-20-Dips/12-Pistols x5....#weightedbodyweight #dips #pistols #calisthenics #crossfitseguin #opengym

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 7:08am PST

Kettlebell Workout

Warm Up:

2 Hand Swings-15-12-9
Box Jump-5

------------------------------------------------------------------
Double Kettlebell Thruster(2x53#-M/2x35#-W)
Target Burpees(7" Above Reach) >25-20-15-10-5 Reps of Each
Double Under *Jump Rope:            -50-40-30-20-10 Reps

For Time:
------------------------------------------------------------------
*Singles: 100-80-60-40-20-10

Got this killer WOD done with my bro Travis. #wodkillers #itreallykilledus #doublekettlebell #kettlebellwod #fridayopengym #whosnext #crossfitseguin #texaskettlebellclub #PhotoGrid

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 4, 2015 at 9:10am PST

Bodyweight Workouts

Option 1.

Target Burpees-12(Use the Pull Up Bar for the Target)
Pull Ups-9
Toe 2 Bar-6
Muscle Up-3

AMRAP-12min:

2min Rest: Then;

1000M Run or Row AFAP
------------------------------------------------------------
Option 2.

Jumping Lunges-30
Burpee-15
Push Ups-12
V-Ups-9

AMRAP-12min:

2min Rest Then;

1000M Run or Row AFAP

Kettlebell Workout:

Double Kettlebell Squats-10-15 x3 Sest: AHAP
----------------------------------------------------------
Target Burpees-15
Double Kettlebell Sumo Deadlift-12
Double Kettlebell Squat Clean-9
Double Kettlebell Alternating Press-6(3L/3R-Alt)

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

Post workout snack, just like in Korea...Squid and Choco Pies! ThanksTerri!! #gainz

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 23, 2015 at 8:40am PST

Bodyweight Workout

Lateral Burpee-7
Hanging Leg Raise-10

AMRAP-8min, Then

2min Rest;

200M Run
Push Up-30
400M Run
Pull Up-30
600M Run
Squat Jump-30
800M Run

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

Kettlebell Workout

Lateral Burpee-7
Thrusters-10(2x53#-M/2x35#-W)

AMRAP-8min, Then;

2min Rest, Then;

200M Run
2 Hand Swing-30(70#-M/53#-W)
400M Run
Snatch-30(15L/15R)
600M Run
Racked Kettlebell Squat-30(15L/15R)
800M Run

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

The Mexican and The Mad Russian. #crazycouple #madrussians #mexican #crazymix #beautyandthebeast

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 29, 2015 at 2:28pm PST