Kettlebell Workout

Double Kettlebell Clean + Double Kettlebell Squat(3+6)

EMOM: 12min:
--------------------------------------------------------------------
Double Kettlebell Bear Crawl*-100ft(50/50)
2 Hand Swing-15
Bodyweight 20

x5 Rounds:
-------------------------------------------------------------------
*Only use 44# Kettlebells or above(or Dumbbells). Injury risk if using smaller KBs

Bodyweight Workout

Weighted Pull Up-4-AHAP
Weighted Ring Push Ups-8-AHAP

x 5 Rounds:
--------------------------------------------
Toe 2 Bar-8
Chest 2 Ground Push Ups-12
Jumping Lunge-16

AMRAP-20min:

Hanging out with some awesome coaches yesterday at the Fittest Games! Congrats to Coach Kelle! She took 3rd place in her division at the Fittest Games! #mastersrock #crossfitseguin #mycrew #strongchicks #fittestgames

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 31, 2016 at 6:33am PST

Kettlebell Workout

Double Kettlebell Floor Press-Sub Max Reps
Double Kettlebell Bent Row-12
Double Kettlebell Squat-12

x5 Rounds:
-------------------------------------------------------
Pull Ups:
Handstand Push Ups >10-8-6-4-2 Reps of Each:
-------------------------------------------------------

The Handstand Walk is something I've been working on the past few months. Finally getting in to the grove with it. #crossfitseguin #bodyweightgainz #handstandwalks #skillwork

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 29, 2016 at 5:05am PST

Bodyweight Workout

3 Mile Run
Every 5 min Burpees-5-10-15-20-15-30...Ladder up by 5 each time you stop.
--------------------------
Rest: 10min
--------------------------
Bike: 6 Miles
--------------------------

Kettlebell Workout

2 Hand Swings-10-Light
2 Hand Swings-10-Medium
2 Hand Swings-10-Heavy
Turkish Get Up-3L/3R(53#-M/35#-W)

x4 Sets:
------------------------------------------------
Double Kettlebell Cleans-40sec/20 off
Sit Outs-45sec/15 off
Double Kettlebell Squats-40sec/20 off
Supine Bicycle-45sec/

x4 Rounds: 30sec Rest between Rounds:
-------------------------------------------------

"Iron" Will and Liz in action on the Dumbbell Complex! #crossfitseguin #dumbellcomplex #trainhard

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 28, 2016 at 5:08am PST

Kettlebell Workout

Double Kettlebell Suitcase Deadlift-8 @AHAP
Handstand Push Ups-8

x5 Rounds:
----------------------------------------------------------
1 Arm Kettlebell Clean Squat Press-10-L
Mountain Climbers-1min
1 Arm Kettlebell Clean Squat Press-10-R
Burpee-1min

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

Deads!! #crossfitseguin #warriorwednesday #Deadlift #swod

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 27, 2016 at 6:32am PST

Bodyweight Workout

Bear Crawl Forward-50ft
Bear Crawl Sideways Right-20ft
Bear Crawl Back Wards-50ft
Bear Crawl Sideways Left-20ft

x4 Sets: Rest 1min Between Sets:
------------------------------------------
Muscle Up-6
Deck Squats to Pistol-12(6L/6R-Alt)

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

My little Russian, Катя.

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 25, 2016 at 7:36pm PST

Bodyweight Workout

Ab Wheel Roll Out-45sec/15sec off
Weighted Plank Hold-45sec/15sec off(45#-M/35#-W)

x3 Rounds:
-----------------------------------------------------------------
Weighted Pull Up or L-Sit Pull Up: 7-6-5-4-3-2-1(Increase Weight Each Round
-------------------------------------------------------------------------------------------------
800M Run
Burpee to Plate-30
Double Under Jump Rope-75(Singles x2.5)

x2 Rounds AFAP: 20min Time Cap
------------------------------------------------------

Getting a little reading in before open gym. #hyperspace #physics #michiokaku #goodreads #crossfitseguin

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 15, 2016 at 1:54pm PST

Kettlebell Workout

Alternating 1 Arm Swings-30sec(53#-M/35#-W)
Burpee-30sec
30sec Break
Alternating  1 Arm Swings-40sec
Burpee-40sec
40sec Break
Alternating 1 Arm Swing-50sec
Burpee-50sec
50sec Break

x3 Rounds:
-------------------------------------------
Side Plank-1min-Left/30sec off
Plank Hold-1min/30sec off
Side Plank-1min-Right

x3 Sets; 90sec Rest Between Sets:
-------------------------------------------

Bodyweight Workout

Jump Rope: 1min On/30sec Off
Sit Outs-30sec on/30sec Off

x3 Rounds
--------------------------------------------------------
Heavy Bag Work: 5min on/1min Off x3 Rounds:
---------------------------------------------------------
Bike Ride: 6-12 Miles
---------------------------------------------------------

How to workout with your kids. ;) #familytime #fitfamily #weightedpullups #gaitanvillegainz #crossfitseguin #sundayfunday #pullups

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 24, 2016 at 9:02am PST

Kettlebell Workout

Kettlebell Complex:

1 Arm Snatch-5-L
1 Arm Clean-5-L
1 Arm Jerk-5-L
1 Arm Racked Lunge-10-L(5/5-Alt)
1 Arm Snatch-5-R
1 Arm Clean-5-R
1 Arm Jerk-5-R
1 Arm Racked Lunge-10-R(5/5-Alt)
Hanging Leg Raise-12

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

Bodyweight Workout

800M Run
Push Ups-30
600M Run
Push Ups-20
400M Run
Push Ups-10
200M Run

AFAP For Time; Then;

3min Rest:

Pull Ups-20
Target Burpees-30
Double Under Jump Rope-90

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

Handstand Walk practice...working my weaknesses. #crossfitseguin #opengym #handstands

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 22, 2016 at 2:05pm PST

Bodyweight Workout

Free Handstand Hold-30-45sec x4 sets: 1min Rest Between Sets:
Then;
On Dip Bars or any platform, L-Sit Hold: 1min x4 Sets, 45sec Rest Between Sets.
--------------------------------------------------------------------------------------------------
400M Run
Burpee-12
Hanging Leg Raise-15
Hindu Push Ups-20

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

Kettlebell Workout

1 Arm Swing-L-10(53#-M/35#-W)
1 Arm OH Lunge-L-10
Deck Squats to Jump-15
1 Arm Swing-R-10
1 Arm OH Lunge-R-10

45sec Rest Then;

Hindu Pushups-45sec Max Reps

x4 Rounds; 1min Break Between Rounds:
---------------------------------------------------

Working some heavy Weighted Pull Ups...need to get my chin to the bar on those heavy sets : 88 pounds + chains & 105 pounds plus chains. #crossfitseguin #weightedpullups #gainz #warriorwednesday

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 13, 2016 at 1:58pm PST

Kettlebell Workout

Double Kettlebell Floor Press-5 to Sub Max Reps-AHAP
Weighted Pull Up-3 to 6reps
Double Kettlebell Squats-10 to 12 reps-AHAP

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

Bodyweight Workout

"Mary"

HSPU-5
Pistols-10(5L/5R)
Pusll Ups-15

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

Benefit WOD for Travis

Come out to CrossFit Seguin on February 6th to WOD with us for a good cause!

Bodyweight Workout

Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-5
Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-10
Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-15
Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-20
Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-25
Pull Up-5
Squat Jump-10
Clapping Plyo Push Up-30

Continue Laddering Plyo Push Ups by 5's

AMRAP-12min:
--------------------------------------------------
V-Ups-100 AFAP
--------------------------------------------------

Kettlebell Workout

Turkish Get Up-3L/3R
Rope Climb-3

x4 Rounds:
-------------------------------------------------------------------------------------
Ab  Crusher-20(35#-M/25#-W)
Double Kettlebell Farmers Walk-100M(2x88#-2x70#-M/2x53#-2x44#-W)

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

Taking a stroll through the woods with my dogs.

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 16, 2016 at 3:22pm PST

Kettlebell Workout

2 Hand Swings-30sec
Burpee-30sec
30sec Rest
2 Hand Swing-40sec
Burpee-40sec
40sec Rest
2 Hand Swing-45sec
Burpee-45sec

x2 Rounds: 2min Rest Between Rounds:
-------------------------------------------------
Rest 4min Then;
-------------------------------------------------
Dead Clean and Press L-35sec/25sec Rest
Dead Clean and Press R-35sec/25sec Rest
Supine Bicycle-40sec/20sec Rest
Overhead Lunge-L-35sec/25sec Rest
Over Head Lunge-R-35sec/25sec Rest
V-Ups-40sec/20sec Rest

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

Bodyweight Workout

Push Up-10
Burpee-12
Jumping Lunge-16
Shuttle Sprint-3x 100' (50 over/50 back =1)

AFAP x6 Rounds: 2min Rest Between Rounds:
--------------------------------------------------------
Supine Bicycle: 40sec On/20sec Off x5 Sets:
--------------------------------------------------------

GoRuck Train Up at CrossFit Seguin

Another GoRuck train up in the books!! My ladies kicked a**! Ready for GoRuck 2016!! #goruck2016 #ruckup #crossfitseguin #myladiesrock #strongchicks

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 16, 2016 at 7:27am PST

Kettlebell Workout

Double Kettlebell Swing-12
Mountain Climbers-40sec
Double Kettlebell Clean-12
Deck Squat-40sec
Double Kettlebell Press-12
1min Rest

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

Bodyweight Workout

Pull Ups: 8-10-12-10-8 (30sec Rest Between Sets)
3min Break
Push Ups: 10-20-30-20-10: (30sec Rest Between Sets)
3min Break:
V-Ups: 10-20-30-20-10: (30sec Rest Between Sets)
3min Break:
2 Mile Run For Time:
-----------------------------------------------------------------

My Kettlebell Class in Action!

My Kettlebell Class getting down on some Double Kettlebell Swings and Deck Squats!! #kettlebells #crossfitseguin #doublekettlebell #bodyweightgainz #comeandplay

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 14, 2016 at 6:16pm PST

Bodyweight Workout

EMOM: 30min: Even/Odd

Target Burpee-10-Even Minute
Hanging Leg Raise-8 & Box Jump-8(24"-M/20"-W)
--------------------------------------------------------------

Kettlebell Workout

Get Up Sit Up-8L/8R(53#-44#-M/35#-25#-W)

x3 Sets:
--------------------------------------------------------
Heavy 2 Hand Swings-40sec/20sec rest
Double Kettlebell Squats-40sec/20sec rest
Jump Rope-1min/30sec rest
Double Kettlebell Thrusters-40sec/20sec rest
Burpee to Star Jump-40sec/20sec rest
Jump Rope-1min/30sec rest

x3 Rounds:
--------------------------------------------------------
Single KB: 70#-M/53#-W
Double KB: 2x53#-44#-M/2x35#-25#-W

Kettlebell Classes at CrossFit Seguin

Been training with Kettlebell for over a decade now...love the KB training!! I'm teaching KB classes 3 times a week at CrossFit Seguin. #crossfitseguin #kettlebells #rkc #sfg #oldschooltraining #геревик #russianstyle #hardstyle

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 14, 2016 at 9:56am PST

Bodyweight Workout

Narrow Grip Pull Ups-12
Dips(Ring or Bar)-20
Hindu Squats-40

x6 Rounds:
--------------------------------------
Shuttle Sprint x4 x140ft(70 over/70 back =1)
90sec Rest x4
--------------------------------------

Kettlebell Workout

Double Kettlebell Alternating Floor Press-10-20 Total Resp
Plate Plyo Push Ups-12(or 20 Weighted or Regular Push Ups)
Weighted Chin Ups-8-AHAP

x5 Rounds:
-------------------------------------------------------------------------
1000M Run
Ab Crusher-100
2 Hand Swings-50(70#-M/53#-W)

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

Monkey Bars w/ L-Sit

Monkey Bars with an L-Sit...just having some fun on this nice day! #monkeybars #bodyweighttraining #playtime #adultplayground #crossfitseguin #lsit

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 10, 2016 at 12:39pm PST

Bodyweight Workout

V-Ups-12
Windshield Wipers-16(8/8)

x4 Sets:
---------------------------------
Wide Arm Push Ups-20
L-Sit Chin Ups-12
Lateral Burpee Box Jumps-10

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

Kettlebell Workout

1 Arm Press-4L/4R-AHAP
Goblet Squat-8(88#-M/70#-W)

x3 Sets:
---------------------------------------
1 Arm Swing-L: 40sec/20sec rest
1 Arm Swing-R: 40sec/20sec rest
BOSU Mountain Climbers-40sec/20sec rest
Under Knee Pass to Hold-40sec/20sec rest
Spider Man Push Ups-40sec/20sec rest

x4 Rounds: No breaks between Rounds:
------------------------------------------------

Not working out...just working...#farmlife #countryliving

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 9, 2016 at 3:50pm PST

Bodyweight Workout

Bear Crawl-100ft(50/50)

Pull Up-12

x3 Rounds:

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

2min Break Then;

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

Burpee Broad Jump-100ft(50/50)

Hanging Leg Raise-12

x3 Rounds:

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

2min Rest:

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

Trail Run-20-30min: Easy pace

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

Strongman Training

Warming up for today's SWOD...Open Gym going down today..till 11am and 4pm-8pm. #strongman #crossfitseguin #opengym #swod #atlasstones #farmerswalk #liftheavy

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 8, 2016 at 7:36am PST

Bodyweight Workout

Weighted or Strict Pull Ups-4 @AHAP

x5 Sets: 2min Rest Between Sets
---------------------------------------------
Dive Bomber Push Ups-20
Hanging Leg Raise-15
Box Jumps-5(30"-36"-M/24"-30"-W)

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

Kettlebell Workout

Every 90sec x6 Rounds:

Double Kettlebell Squat-10
---------------------------------
Double Kettlebell Snatch-10
Hanging Leg Raise-12
Double Under Jump Rope-60(or 200 Singles)

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

Hanging with the familia, my cuz Jacob. Rookie pitcher for the New York Yankees! #gaitanfamily #nyyankees

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 26, 2015 at 3:16pm PST

Kettlebell Workout

Turkish Get Up-2L/2R

AMRAP-10min:
-----------------------------
1 Arm Clean & Jerk-4L/4R-AHAP
Double Kettlebell Farmers Walk-80M(40/40)

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

Bodyweight Workout

Rope Climb-2
Spider-Man Push Ups-12
Jumping Lunges-24

x5 Rounds:
------------------------------------
Windshield Wipers-12(6/6)

x4 Sets: 90sec Rest Between Sets:
------------------------------------

Flexing the guns with the Mad Russian! 💪 🔫 #gainz #gunshow #opencarrytexas #маша

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 2, 2016 at 10:35am PST

Bodyweight Workout

800M Run: 2min Break, Then;
600M Run: 90sec Break, Then;
400M Run: 1min Break, Then;
200M Run
---------------------------------------
10min Break, Then;
---------------------------------------
Muscle Up or Pull Up-5
Box Jump-10
Burpee-5
Clapping Push Up-10
V-Up-15

AMRAP-16min:
----------------------------------------

Kettlebell Workout:

800M Run; 2min Break, Then;
400M Run; 1min Break, Then;
200M Run
---------------------------------------------
10min Break Then;
---------------------------------------------
Unbroken Kettlebell Complex*:

Double Kettlebell Clean-5
Double Kettlebell Squat-10
Double Kettlebell Push Press-5
Double Kettlebell Back Racked Lunges**-10(5L/5R-Alt)
Burpee-15

AMRAP-16min:
-----------------------------------------------
*5 Rep Burpee penalty if the KBs touch the ground during the KB Complex. Add Reps to your set of Burpees.

**Once Racked, raise the elbows and roll the KBs on top of your Traps.

More Good Reads

Saturday night with some good reads. #bookworm #nutrition #goodreads #howardbloom

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 2, 2016 at 5:17pm PST

Kettlebell Workout

Double Kettlebell Alternating Floor Press-10 to 20 total Reps(5-10 each arm)

x5 Sets: 2min Break between sets.
---------------------------------------------------------------------------------------------
Pull Up-6-12 reps
Dips-12-20 reps
Double Kettlebell Sumo Deadlift-10 AHAP

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

Some free style fun with the Kettlebells!! #kettlebells #геревик #сила #сrossfitseguin #comeandplay

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 5, 2016 at 1:53pm PST

Bodyweight Workout

Rope Climb
Deficit HSPU

5-4-3-2-1 Resp of Each:
----------------------------------------------------
Diamond Push Up
Squat Jump to Target*
Hanging Leg or Knee Raise(or V-Up)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 AFAP
------------------------------------------------------
*Any target 6" above max reach, or more. Touch the ground each time you squat, touch the target each time you jump(with both hands).

Kettlebell Workout

Double Ketlebell Clean-3 + Double Kettlebell Squats-6 + Double Kettlebell Press-3

Every 90sec x8 Sets
------------------------------------------------------------------------------------------------------------
Double Kettlebell Clean & Press(2x53#-44#-M/2x35#-20#-W)
Lateral Burpees

10-9-8-7-6-5-4-3-2-1 Reps of Each; AFAP
-------------------------------------------------------------------------------------------------------------

Kettlebell Complex: Double Kettlebell Swings, Double Kettlebell Cleans, Double Kettlebell Alternating Presses & Double Kettlebell Back Squats x8 each. #doublekettlebell #crossfitseguin #kettlebellwod #rkc #hardstyle

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 4, 2016 at 1:56pm PST

Kettlebell Workout

EMOM-10min:

C2B Pull Up-5/Push Up-10/Squat-15
---------------------------------------------
3min Rest, Then;
---------------------------------------------
Burpee-20
Double Kettlebell Thruster-30(3x53#-M/2x35#-W)
Double Under Jump Rope-90(or 200 Singles)

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

Bodyweight Workout

EMOM-10min

Muscle Up-5/Push Up-10/Squats-15
--------------------------------------------
3min Break, Then;
--------------------------------------------
V-Up-20(Unbroken)
Burpee-30
Double Under Jump Rope-90(or 200 Singles)

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

More work on the Monkey Bars. #sundayfunday #playtime #gaitanvillegainz #bodyweighttraining #monkeybars #crossfitseguin

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 3, 2016 at 9:47am PST

Kettlebell Workout

Kettlebell Complex(Unbroken)

Double Kettlebell Swing-8
Double Kettlebell Clean-8
Double Kettlebell Thruster-8
Double Kettlebell Alternating Press-8(4L/4R)
Double Kettlebell Back Squat-8

x6 Rounds: 90sec-2min Break Between Rounds:
------------------------------------------------------------

Bodyweight Workout

Monkey Bars-20ft x2(10 Over/10 Back =1)
Clapping Plyo Push Up-12

x5 Rounds:
-------------------------------------------------------
Bike Ride: 4-8miles
-------------------------------------------------------

1 Arm Swings with the 88lbs(40kg) Kettlebell. #kettlebells #crossfitseguin #heavykb #hardstyle

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 30, 2015 at 2:11pm PST

Kettlebell Workout

Double Kettlebell Swing
Double Kettlebell Thruster
Burpee

5-7-10-12-15-20 Reps of Each AFAP
----------------------------------------------
Finish: Hanging Leg Raise-50 Anyhow
----------------------------------------------

Bodyweight Workout

Hindu Push Ups-45sec Max Reps
15sec Rest
Squats-45sec Max Reps
15sec Rest
Sit Out-45sec Max Reps

x7 Rounds(1min Rest Between Rounds)
-------------------------------------------------
Finish: 4 Mile Run
-------------------------------------------------

Happy New Year!!

Happy New Year Everyone!! #happynewyear #2016

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Dec 31, 2015 at 9:57pm PST