Strength Training 5x5x3

Morning Strength Training: 5×5×3. Good ole Deads to finish it out! Back Squat 5x5 @75-80% Bench Press 5x5 @75% Deadlift 5x5 @75-85% Finisher: 8min of: Assault Bike 40sec Max Cal/20sec Rest #crossfitseguin #stregthtraining #echosierraathletics #deadlift #benchpress #backsquat #strengthandconditioning #liveyourpassion #everydaystronger

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 30, 2016 at 9:29am PST

Body Weight Workout!

WOD

Double Under-20
Lateral Burpee-8
Power Clean
Front Squat   > 1-2-3-4-5-6-7-8-9..Continue by 1's

AMRAP-18min: (135#-M/95#-W)
---------------------------------------------------------------

WOD

Saturday:

HSPU-8
Deadlift-10 (unbroken*)185#-205#-M/125#-145#-W) Starting Weight
Assault Bike -15 Cal

AMRAP-22min Add Weight Each Round.
----------------------------------------------------
*Reps must be Touch and Go, No Set Downs.
10 H.R. Push Up penalty if broken.

WOD

Friday Open Gym Times: 8:30am-11am & 4pm-7pm
------------------------------------------------------------------
Assault Bike-15 Cal
Power Clean-15 (135#-165#-M/95#-115#-W)
Front Squat-15

x3 Rounds:
-------------------------------------------------------------------
1 Round Of:

800M
Double Unders-40
Swings(A)-40(70#/44#)

2 Rounds Of:

400M
Double Unders-30
Swings(A)-30

3 Rounds Of:

200M
Double Unders-20
Swings(A)-20

AFAP:
---------------------------------------------------------------------
Thrusters(105#-M/75#-W)
Lateral Burpees
Hang Squat Clean
Push Up
Front Squat
Swing(A) 70#/53#

18-15-12 Reps of Each:
---------------------------------------------------------------------

ESA Bodyweight Workout

Bodyweight Workout: One of my favorite Burpee variations. Burpee Broad Jumps!..Any of my CrossFitters miss these yet? #echosierraathletics #calisthenics #crossfit #bodybuilding #bodyweightworkout #burpees #bearcrawl #vup #amrap #trainanywhere #liveyourpassion #everydaystronger

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Sep 18, 2016 at 7:24am PDT

ESA Kettlebell Workout

ESA Kettlebell Workout: Turkish Get Ups and 2 Hand Swings. #echosierraathletics #kettlebellswings #turkishgetup #sundaytraining #ahap #kettlebelltraining #strengthandconditioning #hardstyle #trainhardfighteasy #liveyourpassion #itsyourjourney #everydaystronger

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Sep 11, 2016 at 6:39am PDT

Rope Climb with Med Ball

Rope Climb with a 14# Med Ball, trying to maintain a L-Sit for as long as I could. It was tough! #morningpt #crossfitseguin #echosierraathletics #outdoortraining #ropeclimb #medball #bodyweighttraining #corestrength #liveyourpassion #everydaystronger #fuckaverage

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Sep 11, 2016 at 8:10am PDT

ESA Bodyweight Workout:

Bodyweight Workout for some upper body gainz! #echosierraathletics #bodyweighttraining #morningpt #fuckaverage #pullups #dips #gainz #calisthenics #crossfit #bodybuilding #liveyourpassion #itsyourjourney #everydaystronger

A photo posted by Echo Sierra Athletics (@echosierra.athletics) on Sep 6, 2016 at 5:33am PDT

Rope Climb

Legless Rope Climb and L-Sit Rope Climb. Some fun outdoor training on a hot Saturday evening! #echosierraathletics #ropeclimb #everydaystronger #bodyweighttraining #lsit #gripstrength #outdoortraining #trainanywhere #liveyourpassion

A video posted by Echo Sierra Athletics (@echosierra.athletics) on Aug 6, 2016 at 5:01pm PDT

Plyo Push Ups!

Decline Plyo Push Ups. Slayer blaring in the background! #trainaggressive #plyometricpushups #bodyweightgainz #crossfitseguin #echosierraathletics #fitlife #slayer #liveyourpassion

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Aug 3, 2016 at 1:40pm PDT

TGUs and Swing Complex

The Workout:

TGU-5L/5R

2 Hand Swing-10-Light KB

2 Hand Swing-10-Medium KB

2 Hand Swing-10-Heavy KB

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

Double Kettlebell Workout:

Double Kettlebell Squats-Max Reps(70#-M/44#-W)

Sit Out-12

AMRAP-15min:

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

Score is total number of Squats completed.

KB Snatch and Burpee Workout

1 Arm Kettlebell Snatch and Burpee workout:

1 Arm Snatch: 53#-44#-M/35#-25#-W

Burpee

5-7-10-12-15-20 Reps of Each(Each Arm)

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

Bodyweight GAINZ:

Bodyweight Workout: Wide Arm Pull Ups, Close Hand Push Ups and Hindu Squats:

Subscribe to our channel: Echo Sierra Athletics for more workouts.

Outdoor Stone Workout:

Outdoor Training with a Stone. Stone Throws over the Shoulder and Stone Presses. 

Subscribe to our YouTube Channel for more workouts.

Dip Bar Workout: New Channel!

Subscribe to our new YouTube channel, Echo Sierra Athletics. Coach Diana Salinas and I have created this channel/brand to share our passion for fitness, training, apparel and nutrition. Online training, ebooks and more coming soon!

Bodyweight Workout

200M Run
Burpee-20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

For Time: 45min Time Cap:
-------------------------------------------------------------------------

Some bodyweight training on my playground. L-Sit Pull Ups, Flutter Kicks, Dips and L-sit Holds. #bodyweighttraining #fitlife #justkeepmoving #liveyourpassion #pullupsanddips #traineveryday #livelifeaggressively #bodyweightgainz #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 12, 2016 at 4:41pm PDT

Kettlebell Workout

Row or Run-300M
Lateral Burpee-8
Hang Squat Clean-10-9-8-7-6-5-4-3-2-1 Reps(Ladder Down Each Round)

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

Bodyweight Workout

Dive Bomber Push Ups-20
Hanging Leg Raise-12
Jumping Lunges-30(15/15-Alt)

x5 Rounds:
-------------------------------------
Handstand Push Up-5-8 Reps
V-Ups-15
Hindu Squats-30

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

"Murph" 2016 at CrossFit Seguin!! Way to kick ass everyone! #crossfitseguin #bootcampdivas #originalgangstas #murph #veteran #bdus #onceasoldieralwaysasoldier #traineveryday #trainhard

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 30, 2016 at 8:53am PDT

Bodyweight Workout

Kettlebell Workout

Press Combo: 1 Arm KB Clean & Press to Bottoms Up Clean & Press-4L/4R
Hand Stand Push Up-6

x4 Rounds:
-----------------------------------------------------------------------------------------------
Double Kettlebell Thruster-50
Hanging Leg Raise-50
Double Kettlebell Clean-50
Lateral Burpee-50

AFAP:
-----------------------------------------

Kettlebell Press combo: Clean & Press to Bottoms Up Clean & Press. #kettlebells #crossfitseguin #bottomsuppress #strongman #oddlifts #traineveryday #trainhard

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 21, 2016 at 7:55am PDT

Bodyweight Workout

Bear Crawl-100M
Push Up-20
Wide Arm Pull Up-15

x5 Rounds:
-------------------------------
Run 400M x4 (2 minute Rest Between Rounds)
-------------------------------

Kettlebell Workout

Double Kettlebell Clean + Squat + Press-8
Push Up-16

AMRAP 10min:

Rest: 4min Then;

Double Kettlebell Swing-10
V-Up-20

AMRAP 10min:
--------------------------------------------------

Found some heavy stones to play with!..well, heavy for me..lol #stonelifting #oddobjects #stoneliftingcrew #outdoortraining #trainanywhere #trainhard #strongman #warriorlifestyle #fuckaverage #liveyourpassion #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 21, 2016 at 3:00pm PDT

Kettlebell Workout

Double Kettlebell Alternating Floor Press-10-20 Total
1 Arm Kettlebell Row-12-15 Reps Each Arm
Chin Up-8-15 Reps

x5 Rounds:
-----------------------------------------------------------------
Weighted Push Up-12 to Sub Max Reps
Wide Arm Pull Up-8-Sub Max
KB Towel Curls-12 to Max Reps

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

Bodyweight Workout

Box Jump
HSPU

10-9-8-7-6-5-4-3-2-1 Reps of each

Then;

Burpee
Hanging Leg Raise

1-2-3-4-5-6-7-8-9-10 Reps of each
-------------------------------------------

Kettlebell Workout

2 Hand Swing-75

Close Hand Push Ups-30

Chin Ups-20

Then;

3 Rounds of:

400M Run

Burpees-15

Double Kettlebell Clean-15

For Time;

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

Bodyweight Workout

Warm Up:

Jump Rope 2min
Sit Out-30sec

x3 Rounds:
-----------------------------------
Pull Up-8-12reps
Close Hand Push Up-12-20reps
Box Jump-6

x6 Rounds:
-------------------------------------
Bike: 3-6 Miles
-------------------------------------

Bench Press, Renegade Rows and Hanging Leg Raises with a Heavy play list of Pantera, Slayer and Slipknot!! It's how we do it on Wednesday's at CrossFit Seguin! #gainz #crossfitseguin #originalgangstas #warriorwednesday #trainhard #warriorlifestyle #fuckaverage #fitlife #heavymetal #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 11, 2016 at 6:40am PDT

Bodyweight Workout

HSPU-8
Wide Arm Pull Up-10
Dips-12
Close Grip Pull Up-10
Jumping Lunges-20

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

22 Front Squat Challenge

Bodyweight Workout

Burpees-50

Sit Outs-40

V-Ups-30

Dive Bomber Push Ups-20

1000M Run

Dive Bomber Push Ups-20

V-Ups-30

Sit Outs-40

Burpees-50

AFAP:

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

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps
Double Kettlebell Bent Rows-10-15reps
Ab Crusher-15

x8 Rounds
------------------------------------------------------
Kettlebell Towel Curl-12 to Max Reps

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

Bodyweight Workout

Dive Bomber Push Up-20
Close Grip Pull Ups-10-15
Bear Crawl-140ft
Hanging Leg Raise-12

x5 Rounds:
-----------------------------------
Wide Arm Push Up-20
Leg Levers-25

x3 Rounds:
----------------------------------

Kettlebell Workout

Double Kettlebell Squats-12-15reps @88#-70#-M/53#-44#-W

x5 Rounds:

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

Double Kettlebell Suitcase Bulgarian Split Squat-14L/14R @2x55#-M/2x44#-W

x3 Sets

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

Hindu Squats: 200 AFAP

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

#warriorlifestyle #livelifeaggressively #motivation #liveyourpassion #getmotivated #dontfeedyourfears #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 4, 2016 at 4:09am PDT

Bodyweight Workout

Monkey Bars-10ft x2
Hindu Squats-40
Dips-10 to Sub max
Jumping Lunges-30

x5 Rounds:
------------------------------------------------
Finish: Bike, Run or Swim.
------------------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-8-12 reps
Double Kettlebell Farmers Walk-100M @AHAP

x5 Rounds:
-------------------------------------------------------------
Double Kettlebell Military Press-10-20reps
Chin Ups-8 to Sub Max
Dips-10 to Sub Max

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

Friday evening with some of the Sexy Beasts of CrossFit Seguin! #crossfitseguin #fridayswod #sexybeasts #strongchicks #strongwoman #trainhard #fitlife #fridayopengym #CrossFit #bodybuilding

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 6, 2016 at 3:43pm PDT

Bodyweight Workout

Bulgarian Split Squat: 20L/20R
Dive Bomber Push Up-20

x5 Rounds:
----------------------------------------
Hindu Squats-50-40-30-20-10
Rope Climb-  1-2-3-4-5
----------------------------------------

Kettlebell Workout

1 Arm Kettlebell Snatch: 5-4-3 Reps Each Arm: Unbroken
Burpees-10
1 Arm Kettlebell Thruster: 5-4-3 Reps Each Arm: Unbroken
Pull Ups-8
Sled Push-140ft @2x Bodyweight (70ft Over/70ft Back)

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

Deads on the board today!! Fuck yeah!!! #crossfitseguin #originalgangstas #gainz #warriorwednesday #Deadlift #heavymetal #strongman #bodybuilding #CrossFit #fitlife #traineveryday #longhairdontcare #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 20, 2016 at 6:11am PDT

Bodyweight Workout

Muscle Up-4
HSPU-7
Box Jumo-9

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

Kettlebell Workout

Muscle Up-4
HSPU-7
1 Arm KB Snatch-12(6L/6R)

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

Hindu Squats and Pistols for some lower body work. #outdoortraining #bodyweightgainz #fitnessfreak #hindusquat #pistols #outdoorworkout #trainanywhere #fitlife #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 1, 2016 at 9:18am PDT

Kettlebell Workout

Turkish Get Up-5L/5R
 2 Hand Swing-50
Turkish Get Up-4L/4R
 2 Hand Swing-40
Turkish Get Up-3L/3R
 2 Hand Swing-30

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

Bodyweight Workout

Shuttle Sprint-4x100ft (50 over/50 Back =1)
Dive Bomber Push Up-40
Shuttle Sprint-4x100ft (50 over/50 Back =1)
Dive Bomber Push Up-30
Shuttle Sprint-4x100ft (50 over/50 Back =1)
Dive Bomber Push Up-20
Shuttle Sprint-4x100ft (50 over/50 Back =1)
Dive Bomber Push Up-10
--------------------------------------------------------
Weighted Plank-1min(45#)
30sec Rest
V-Up-30sec
30sec Rest

x3 Rounds:
----------------------------------------------------------

Dip Bar Push Ups and Leg Raises....#bodyweighttraining #pushups #dips #gainz #CrossFit #bodybuilding #legraises #playtime #sundayfunday #bodyweightgainz #fitlife #traineveryday #trainwithpassion #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on May 1, 2016 at 8:28am PDT

Kettlebell Workout

1 Arm Thruster Left-15
Wide Arm Pull Up-9
1 Arm Thruster Right-15
Close Grip Pull Up-9
Dips-Sub Max Reps

x5 Rounds: 90sec Rest Between Rounds:
----------------------------------------------------

Bodyweight Workout

Wide Arm Pull Ups-10 & Close Hand Pull Ups-10
Dips-12 & *Depth Dip Bar Push Ups-10

x5 Rounds:

Rest: 3-5min Then;

Pistols-5L/5R
Hindu Squats-30

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

It's FRIDAY!!! Time to hit some Strongman training at CrossFit Seguin!! Sleds, Kegs and KB OH Carries!! #crossfitseguin #originalgangstas #strongman #bodybuilding #fridayswod #gainz #kettlebells #keg #fitlife #traineveryday #oddobjects #outdoortraining #trainhard #trainwithus #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 29, 2016 at 5:46am PDT

Kettlebell Workout

Bodyweight Squats-24
Chest 2 Ground Push Ups-24
2 Hand Swings-24(53#-M/35#-W)
Run-400M

x6 Rounds AFAP:
--------------------------------------------

Bodyweight Workout

400M Run
Target Burpee: 50-40-30-20-10 Reps

AFAP: Use a Target 7" or more above Max Reach
--------------------------------------------------------------
Finish:

L-Sit Holds-30sec-1min
Russian Twists-20(35#)

x4 Sets
---------------------------------------------------------------

Muscle Up and Handstand Walk combo. #bodyweighttraining #muscleup #handstandwalks #skillwork #crossfitseguin #fitlife #bodyweightgainz #traineveryday #trainhard #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 21, 2016 at 1:41pm PDT

Kettlebell Workout

Partner Workout:

2 Hand Swing-20(70#-M/53#-W)
Double Kettlebell Bent Rows-20reps
Mixed Grip Push Push Ups-12 to Max Reps

x8 Rounds:
-------------------------------------------------------
One Partner works, one Partner rests. Partner 1 Does 20 KB Swings, then Partner 2 Does 20 KB Swings. Partner 1 Does 20 KB Bent Rows, then Partner 2 Does 20 KB Rows. Partner 1 Does Max Reps Push Ups(any style), then Partner 2 Does Max Reps Push Ups(any style). That's one round. Continue for 8 Rounds. Mix up the Push Up style each round. Have fun with it...work fast so your partner doesn't have too much rest time.

#makeeverymomentcount #traineveryday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 21, 2016 at 5:23am PDT

Kettlebell Workout

Double Kettlebell Swing, Clean & Thruster-40 seconds on/20 off
Hindu Push Ups-40sec/20 off
Supine Bicycle-40sec/20 off
Weighted Plank-1min on/

x4 Rounds:
--------------------------------------------------------------------------------
L-Sit Holds: 30-45 sec x4 Sets(30sec Rest)
--------------------------------------------------------------------------------

Bodyweight Workout

Box Jump Over-3 Boxes x2
Burpee-10
Hanging Leg Raise-12

x5 Rounds:
------------------------------------
Russian Twist: 50 Anyhow
V-Ups-50 Anyhow
-------------------------------------

Hindu Push Ups and Dive Bomber Push Ups! Two killer Push Up variations for some Bodyweight Gainz! #crossfitseguin #bodyweighttraining #pushups #hindupushups #divebomberpushups #bodyweightgainz #fitnessfreak #fitlife #trainanywhere #traineveryday #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 26, 2016 at 9:28am PDT

Bodyweight Workout

Wide Arm Pull Ups-10 to Sub Max
Dive Bomber Push Ups-12 to Sub Max
Close Grip Pull Ups-10 to Sub Max
Close Hand Push Ups-12 to Sub Max
Chin Up-10 to Sub Max
Handstand Push Up-8 to Sub Max

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

Hindu Squats-50
1min Rest
Jumping Lunges-40
1min Rest

x3 Rounds:
----------------------------------------------

Play time on the Dip Bars and Pull Up rig...Mixing it up with..Mixed grip Pull Ups, Push ups, Dips, L-Sit Holds..and a few Muscle Ups! Just having fun! #crossfitseguin #bodyweighttraining #traineveryday #bodyweightgainz #CrossFit #bodybuilding #fitlife #outdoortraining #outdoorworkout #playtime #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 24, 2016 at 12:10pm PDT

Bodyweight Workout

9 Mile Run

6 Mile Bike Ride

3 Mile Fast Pace Ruck(55#)

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

Birthday Selfies with the Divas and CrossFit Seguin Crew!! My B-day WOD was BRUTAL!! Just the way I like it!! #birthdayselfie #crossfitseguin #bootcampdivas #selfiestick #birthdaywod #greatday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 23, 2016 at 9:58am PDT

Kettlebell Workout

Turkish Get Up-3L/3R

AMRAP-8min:
------------------------------
2 Hand Swings-15(53#-M/35#-W)
Left Racked Walking Lunges-40ft
Close Hand Push Up-15
Right Racked Walking Lunge-40ft

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

Bodyweight Workout

Chest 2 Bar Pull Up-8
HSPU-12
Pistol Squat-16(8L/8R)

AMRAP-20min:
-------------------------------------------

Russian Dips on the Dip Bars. #playtime #bodyweightgainz #fitlife #bodyweighttraining #traineveryday #gainz #longhairdontcare #trainanywhere #justkeepmoving #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 16, 2016 at 1:47pm PDT

Kettlebell Workout

Double Kettlebell Floor Press-8-12reps
Double Kettlebell Sumo Deadlift-8-12reps

x5 Rounds:
-----------------------------------------------------
Wide Arm Pull Ups-10 to Sub Max
Decline Close Hand Push Ups-15 to Sub Max
Double Kettlebell Farmers Walk-100M

x3 Rounds:
-----------------------------------------------------

Bodyweight Workout

Muscle Ups-10-8-6-4-2 Reps
Handstand Walk-30ft

x5 Rounds:

Rest: 2min: Then;

2min Max Hind Squats:
------------------------------------------

Corey Taylor: Rainbow In The Dark (Cover)

Love the original, but I thought this cover was pretty awesome!!
------------------------------------------------------------------------------

Kettlebell Workout

2 Hand Swing(53#-M/35#-W)
Burpee

5-7-10-12-15-20 Reps AFAP:
--------------------------------------------
Double Kettlebell Swings-12
Double Kettlebell Squats-12
Double Kettlebell Racked Walk-90ft Over
Double Kettlebell Over Head Walk-90ft Back

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

Bodyweight Workout

Shuttle Sprint: 140ft(70 Over/70 Back = 1) x4 Sets (2min Rest between sets)
---------------------------------------------------------------------------------------------
Hindu Squats-40
Hindu Push Ups-30
Sit Out-20
Hanging Leg Raise-10

x3 Rounds:
----------------------------------------------------------------------------------------------

Had to bust out the Knife Hand for the Weighted Planks! #knifehand #shitmydrillsgtsays #onceasoldieralwaysasoldier #crossfitseguin #warriorwednesday #warriorlifestyle #fitlife

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 13, 2016 at 4:58pm PDT

Bodyweight Workout

EMOM: 24min

1: Chest 2 Bar Pull Ups-10-M/8-W
2: V-Ups-25
3: Dive Bomber Push Ups-12
4: Lateral Burpees-15
------------------------------------------------------

Kettlebell Workout

EMOM 24min:

1: Double Kettlebell Clean and Press-12
2: Hanging Leg Raise-10
3: Double Under Jump Rope-55
4: Lateral Burpees-15
-----------------------------------------------

Couldn't resist a chance to do some Muscle Ups....just for fun!! #bodyweighttraining #outdoortraining #trainanywhere #traineveryday #fitlife #CrossFit #playtime #muscleup #pullupbarcomplex #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 9, 2016 at 5:28pm PDT

Bodyweight Workout

Hindu Squats-60
Hindu Push Ups-50
V-Ups-40
Mixed Grip Pull Up*-30

x3 Rounds:
---------------------------------
Change up grips after each break:
Regular, Wide Arm, Close Hand, Chin up...have fun with it!!

Kettlebell Workout

Hindu Squats-50
Hindu Push Ups-40
2 Hand Swings-30(70#-M/53#-W)
Pull Ups-20

x3 Rounds:
-----------------------------------------------

Ring Dips after some Bench drop sets. Feeling pumped! #crossfitseguin #warriorwednesday #ringdips #bodyweighttraining #fitlife #traineveryday #upperbodyday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 13, 2016 at 1:22pm PDT

Kettlebell Workout

Double Kettlebell Racked Lunge-140ft

x4 Sets. 2min Rest Between Sets
-------------------------------------------------
Double Kettlebell Swing-5
Double Kettlebell Squat-7
Burpee-9

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

Bodyweight Workout

Tabata: 20sec on 10sec off x 8 Rounds of the following.

Jumping Lunges
Close Hand Push Up
V-Up
Hindu Squats
Dive Bomber Push Up
Sit Up
---------------------------------------------------------------------
Complete 8 Rounds of each exercise before moving on to the next.

Working on tractors. Just another day on the farm. #farmlife #countryliving #countryboy #outdoors #workinghard #saturdayevening

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 9, 2016 at 4:12pm PDT

Bodyweight Workout

Wide Arm Push Ups-10 to Sub Max Reps
Wide Arm Pull Ups-8 to Sub Max Reps

x6 Rounds:
--------------------------------------------------
Dips-12 to Sub Max Reps
Weighted Plank-90sec @ AHAP
Hanging Leg Raise-15

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

Kettlebell Workout

Double Kettlebell Alternating Floor Press-10 to 12 Total Reps @ AHAP
Double Kettlebell Renegade Row**-16(8L/8R-Alt

x5 Rounds:
----------------------------------------------------------------------------------------
Double Kettlebell Alternating Military Press-10 to 20reps Total
Weighted Plank-90sec Hold @ AHAP
Hanging Leg Raise-12

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

Was thinking about calling it a rest day...nah, Fuck that...gotta get some work in! #crossfitseguin #traineveryday #fitlife #strongman #CrossFit #fitnessaddict #barbelllife #mylunchbreak #trainhard #crosscannons #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 8, 2016 at 9:39am PDT

Kettlebell Workout

1 Arm Snatch-5-4-3 Reps Each Arm Unbroken

200M Run

AMRAP-12min:

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

1 Arm Farmers Walk-Left-90ft

1 Arm Farmers Walk-Right-90ft

Leg Levers-15

x4 Rounds:

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

Bodyweight Workout

Muscle Up-6
Hanging Leg Raiuse-12
Handstand Walk-40ft

x5 Rounds:
---------------------------------------------
or
---------------------------------------------
Burpee-20
V-Up-30
Bear Crawl-140ft

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

Weighted Muscle Ups(20#) and Handstand Walks....Slipknot in the background #crossfitseguin #bodyweightgainz #muscleup #handstandwalks #heavymetal #slipknot #CrossFit #fitlife #skillwork #traineveryday #livelifetothefullest

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 5, 2016 at 5:34pm PDT

Real Life Training

For any of my followers interested in some real life self protection training. Check out my friend Torin Hill's company Toris: http://toris.org/
---------------------------------------------------------------------------
"I love the disappointed looks on peoples faces when they try knife disarms they've learned, only to find out that it doesn't work like it did in training. The ritual of "present a knife, get stomped in twain" isn't what a criminal threat has planned for their Friday night. His approach doesn't look like a Self-Defense lesson.
Do you know why?
Because it would make you question your Self-Confidence. At the last workshop, after showing how to use the knife (and how to properly stab someone to death), I was asked "are you going to show how to defend against it?"
No, not so much.
I'm going to let you see just how goddamned scary it is… to have someone on top of you, eyes boring through your soul, heavy, acrid breath in your face as they say in a low growl "where are your kids hiding?" while trying to hammer a knife into you like they were beating the high score on whack-a-mole.
Show me how you're going to tap the knife and disarm.
"You'll do nen of dose tings." --Conor McGregor
You won't even know a knife is in play. You'll be screaming like a freshman date at a horror movie.
You want to be a badass? That's cool. Me? I want to be older.
Go get your lessons loaded with knife disarms, gun techniques and what to do when a terry is getting froggy. Just remember that most of the time confidence gains come from confidence games."

Kettlebell Workout

Double Kettlebell Squats-Max Reps
Double Kettlebell Farmers Walk-100M

x5 Rounds:
-------------------------------------------------
Plank Hold-1min
30sec Rest
Plank Hold-90sec
1min Rest
Plank Hold-2min
-------------------------------------------------

Bodyweight Workout

Hindu Squats-60
Burpees-50
Close Hand Push Ups-40
Burpees-50
Hindu Squats-60

AFAP For Time:
--------------------------------------
Finish: Trail Run: 15-20min:
---------------------------------------

Dumbbell Bench and Weighted Pull Ups for some GAINZ! #crossfitseguin #warriorwednesday #dumbbells #bodybuilding #CrossFit #fitlife #crosscannons #longhairdontcare #upperbodyday #traineveryday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 6, 2016 at 6:35am PDT

Bodyweight Workout

1Mile Run For Time:
-----------------------------------
Rest 5-10min:
-----------------------------------
Walking Lunge-100M
Dive Bomber Push Ups-30
Pull Ups-20

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

Kettlebell Workout

400M Run
2 Hand Swings-21(88#-M/70#-W)
Goblet Squat-15
Chet 2 Bar Pull Up-9

x6 Rounds AFAP:
-------------------------------------------------------

New Home for CrossFit Seguin!!!

Diana and I hanging out at what will soon be the NEW home of CrossFit Seguin and the entire CrossFit Seguin Family!!! Yes, that's right...we will be moving to a new building and new location! #crossfitseguin #bootcampdivas #brocksbootcamp #mytime #projectaftermath #flexabledieting #originalgangstas #theoriginal #bigthingscoming #fitfamily #crossfitfamily

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 7, 2016 at 9:34am PDT

Kettlebell Workout

Double Kettlebell Over Head Walk-180ft
Double Kettlebell Floor Press-10-15reps
Close Hand Pull Ups-8-12reps(Weighted for Advanced)

x5 Rounds:
---------------------------------------------------------------------
Kettlebell Towel Curl-Burn Out Set x4 Sets
---------------------------------------------------------------------

Bodyweight Workout

Bulgarian Split Squat-12L/12R

x3 Rounds:

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

800M Run

Double Under Jump Rope-60(200 Singles)

Jumping Lunges-40

x4 Rounds AFAP:

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

Kettlebell Workout

Turkish Get Up-2L/2R @AHAP
Swings-10 @ AHAP

x5 Rounds:
-----------------------------------------
Double Kettlebell Racked Walking Lunges-90ft
Double Kettlebell Swing-12
Dive Bomber Push Ups-20

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

Bodyweight Workout

Handstand Walk*-10'-50'(Depending on skill Level)
Hanging Leg Raise-20
V-Up-15
Weighted Plank-1min @AHAP

x5 Rounds:
----------------------------------------------------------------
Push Ups-Sub Max Reps
Bodyweight Squats-60

x4 Rounds:
-----------------------------------------------------------------
*Sub Handstand Walk for: HSPU-12-15reps

Getting a few miles in on the bike. Blue sky and country roads! #countryliving #bikeriding #traineveryday #enjoytheride #fitlife #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 2, 2016 at 3:29pm PDT

Kettlebell Workout

Double Kettlebell Windmill-5L/5R
Leg Levers-20

x4 Sets:
---------------------------------------------
Double Kettlebell Clean +Squat + Press-6
Double Kettlebell Renegade Row-16(8L/8R-Alt)
Burpee to Pull Up-6

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

Bodyweight Workout

10min: Work on a Skill. Pick two skills to work on from the following list:

Muscle Up
Free Handstand Hold
Handstand Walk
Double(or Triple) Under Jump Rope
Pistols(Single Leg Squat)
----------------------------------------------------
4-6 Mile Run:

Rest: 5min:

Close Hand Push Up
Jumping Lunges

50-40-30-20-10 Reps of Each
-----------------------------------------------------

Live it!!!!

#livelifetothefullest #justfuckingdoit #traineveryday #fitlife #CrossFit #strongman #bodybuilding #trainhard #liftheavy #crossfitseguin #motivation #dedication #warriorlifestyle

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Apr 1, 2016 at 4:28am PDT

Kettlebell Workout

2 Hand Swings-10
Goblet Squats-10   >Unbroken
Goblet Lunges-10L/10R
Burpees-10

AMRAP: 15min:
---------------------------------------
Double Kettlebell Farmers Walk-200M
Double Kettlebell Racked Walk-200M

Bodyweight Workout

Walking Lunges-200M
Double Unders-100
HSPU-50
Hanging Leg Raise-40
Burpees-30

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

Easter morning training session complete, with coach D! Heavy Front Squats and Cleans...with a killer Metcon to top it off! Happy Easter! #crossfitseguin #originalgangstas #fitlife #squateveryday #liftheavy #mytrainingpartnerrocks #strongereveryday #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 27, 2016 at 9:19am PDT

Bodyweight Workout

Rope Climb 5-4-3-2-1
Dive Bomber Push Up: 30

x5 Rounds:
------------------------------------
Hindu Push Ups: 200 Reps AFAP
------------------------------------

Kettlebell Workout

Double Kettlebell Floor Press-3-6reps with Heavy KBs x3 sets/4-8reps w/medium KBs x2sets
Wide Arm Pull Up-12 to Sub Max Reps

x5 Rounds:
---------------------------------------------------
Double Kettlebell Military Press-8 to Sub Max Reps
1 Arm DB Rows-12 to 20reps @ AHAP

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

After Action Selfie with my 9am Ladies! #crossfitseguin #strongchicks #sexybeasts #strongwoman #fitlife #fitfamily #CrossFit #traineveryday #motivated #dedicated #selfiestick #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 29, 2016 at 8:09am PDT

Kettlebell Workout

Kettlebell Carry Medley:

1 Arm Farmers Carry-100ft-Left
1 Arm Racked Carry-100ft-Left
1 Arm Over Head Carry-100ft-Left
then without setting the KB down, Repeat on the Right

x2 Rounds 2min Rest between rounds:
----------------------------------------------------------------

2 Hand Swings-30sec Max Effort
Goblet Squat-30sec Max Effort
Lateral Burpee-30sec Max Effort

Rest 30sec:

2 Hand Swings-40sec Max Effort
Goblet Squat-40sec Max Effort
Lateral Burpee-40sec Max Effort

Rest 40sec:

2 Hand Swings-50sec Max Effort
Goblet Squat-50sec Max Effort
Lateral Burpee-50sec Max Effort

Rest 50sec:

x2 Rounds:

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

Bodyweight Workout

Staggered Plyo Push Up-20
Supine Ring Rows-25
Bulgarian Split Squat-30(15L/15R)

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

V-Ups-20
Plank Hold-1min-90sec
Rest: 1min

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

Playing around on my Pull Up Bar and Dip Bars..getting a little pump! #bodyweightgainz #pullupsanddips #playtime #outdoortraining #bodybuilding #crossfitseguin #fitlife #CrossFit #gaitanville #longhair #traineveryday #modivated #livelifetothefullest

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Mar 27, 2016 at 4:10pm PDT