Kettlebell and Bodyweight Workout

Morning PT! Double Kettlebell Squats, Hanging Leg Raises and Push Ups. #Repost @echosierra.athletics with @repostapp ・・・ ESA Warrior Wednesday Workout: Double Kettlebell Squat-Max Reps(70-53 lbs/44-35 lbs) Hanging Leg Raise-12 Close Hand Push Up-20 x6 Rounds: #echosierraathletics #kettlebelltraining #warriorwednesday #coretraining #pushup #squat #trainforlife #absofsteel #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 29, 2017 at 5:20am PDT

30ft Axe Throw

Slow motion long distance Axe Throw. #axethrowing #ninjashit #thewoods #texas #outdoortraining #outsidethebox #targetpractice #skills #shouldermobility #liveyourpassion

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 25, 2017 at 4:36pm PDT

One Arm Hanging Leg Rasie

One Arm Hanging Leg Raise on the Ring. Very challenging movement! #abzofsteel #legraises #outdoortraining #ninjashit #coreworkout #outdoorgym #thewoods #texas #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 26, 2017 at 12:48pm PDT

Sledgehammer Push Ups!

Sledgehammer Push Ups! Morning PT. #pushup #upperbodyworkout #gainzz #coreworkout #calisthenics #crossfitseguin #echosierraathletics #trainforlife #morningmotivation #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 23, 2017 at 5:53am PDT

Back Squat PR!

We survived Smolov! 1 RM Day: Diana 270# PR!, Me 320# PR!..Missed 2 weeks of the cycle due to a pulled muscle, still manged to PR. Must have been the mustache! #smolov #backsquat #prcity #mytrainingpartnerrocks #crossfitseguin #bootcampdivas #threeplates #longhairdontcare #mustache #trainforlife #trainingpartner #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 20, 2017 at 5:42pm PDT

My training partner, Diana, and I just completed a brutal Squat cycle. The Smolov Squat Cycle. Very effective but very brutal!  You can download the app on your phone. First few weeks are free, then it's a small fee to continue to the next phase. We both PR'd on the first phase, then bought the final weeks and each hit another PR. Diana hit three PRs during this cycle. I hit two. Diana started at 240# and in 13 weeks hit 270! She isn't even a year out yet from her ACL reconstruction surgery! 

I started at 295# and hit 320# in thirteen weeks. I had to miss two weeks of the cycle(went light) because of a pulled muscle. Just a week before my PR I struggled to Squat 195# because of it. 

This cycle is pretty rough. There are a lot of  90% and 95% for multiple reps on the second phase. Be sure to have a spotter or Squat in a Squat cage if you are going to compete this cycle. 

Brutal yet Effective!

Mixed Grip Muscle Ups!

Muscle Up Variation: Mixed Grip Muscle Ups. Morning PT! 30 MUs, 30 Days, Day 6.

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 19, 2017 at 6:46am PDT

Muscle Up Challenge: Fat Bar MUs: 30 MUs, 30 Days.

Muscle Ups in the cattle chute. 10 unbroken each bar x3 bars. Day 5. 30 MUs, 30 Days. #muscleup #countrylife #outdoortraining #trainforlife #texassky #upperbodyworkout #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 18, 2017 at 5:27pm PDT

Muscle Up Challenge! Ring Muscle Ups!

Ring Muscle Ups during Open Gym. 30 MUs, 30 days, day 4. #ringmuscleup #crossfitseguin #trainforlife #upperbodyworkout #coreworkout #gymlife #fridaynight #motivation #dedication #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 17, 2017 at 4:40pm PDT

Muscle Up Challenge: 30 Muscle Ups, 30 Days!

Dip Bar Muscle Ups...a little tougher variation, not being able to extend the legs back or use the hip drive. 30 Muscle Ups for 30 days, day 2. #muscleup #homies #calisthenics #dipbars #texas #outdoortraining #countrylife #liveyourpassion #coreworkout #everydaystronger #abzofsteel #longhairdontcare

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 15, 2017 at 1:08pm PDT

Kettlebell Workout

Morning PT. Kettlebells and Bodyweight! #warriorwednesday #kettlebellswings #longhairdontcare #burpees #Repost @echosierra.athletics with @repostapp ・・・ ESA Warrior Wednesday Workout: Burpee-5 KB Swing(R)-10 Light Burpee-5 KB Swing(R)-10 Medium Burpee-5 KB Swing(R)-10 Heavy V-Up-20 (Unbroken) X5 Rounds: Burpee and Swings are back to back, NO REST! Rest after the V Ups. Use three different size KBs. Light weight, Medium weight and a Heavy weight. #echosierraathletics #warriorwednesday #kettlebells #burpees #trainforlife #swings #fuckaverage #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 15, 2017 at 6:51am PDT

This one is meant to get your heart rate up and keep it up!

Burpee and Swings are meant to be done back to back, NO BREAKS! Use three bells, a light, medium and a heavy Bell.  

Plyo Clapping Plate Push Ups- Give them a try!

Plyo Clapping Plate Push Ups. #bodyweightgainz #pushup #longhairdontcare #triceps #chestworkout #plyometrics #calisthenics #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 12, 2017 at 11:18am PDT

Kettlebell Complex Workout

Full body Kettlebell Complex for some Sunday morning training! #Repost @echosierra.athletics with @repostapp ・・・ ESA Workout: Double KB Complex: 2KB Thruster-5 2KB Alt-Press-10(5/5) 2KB Squat-5 2KB Push Up to Pull-10(5/5) Burpee-10 X6 Rounds: Rest 60-90sec between rounds. #echosierraathletics #morningpt #kettlebellcomplex #trainforlife #liveyourpassion #traineveryday #workhard #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 12, 2017 at 8:29am PDT

Lunch Break Workout: Monkey Bars and Dip Bar Workout

Quick Lunch Workout: Monkey Bars: Forward, Back & Lateral Dip Bar Push Ups-15 & Max Rep Dips. X4 Rounds #bodyweightgainz #lunchbreak #monkeybars #trainforlife #dips #calisthenics #liveyourpassion

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 9, 2017 at 10:19am PST

Morning PT

Morning PT. 1min Max Cal Rowing Bar Muscle Up-10 X5 Rounds: 30sec Rest between rounds: #crossfitseguin #morningpt #muscleup #trainforlife #bodyweighttraining

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 7, 2017 at 4:39am PST

This was a fun morning workout! One minute Max Calories on the Rower followed by 10 Muscle Ups then a 30sec rest. Repeat for 5 Rounds. Max effort on the Rower! Total up the number of calories completes in the 5 Rounds for your score. 

Conditioning!

Brutal Combo. Assault Bike and Battling Ropes! #conditioning #cardio #longhairdontcare #assaultbike #crossfitseguin #sundayfunday #battlingropes #trainforlife #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 5, 2017 at 12:59pm PST

I originally programmed this workout for my fellow coach and training partner, Diana, when she was recovering from her ACL surgery. Battling Ropes are a great way to get some kick ass conditioning without taxing the lower body. Once Diana had been cleared by her PT to use the bike we started incorporating it in to her workouts.

There were many variations of this workout, almost all timed.

Battling Rope-1min Max Effort

2 Dumbell Hang Clean & Push Press-1min Max Effort

Assault Bike-1min Max Calories

6-8 Rounds:

On the trails in the rain in woods. Getting a little muddy. #texasweather #outdoors #countrylife #thewoods #rainyday #springiscoming #countryboy #muddyboots

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 4, 2017 at 2:32pm PST

Taking a walk in the woods in the rain. Walking in the woods is like meditation for me. It's good to get away from all the noise of modern life.  

Weighted Workout!

One of my favorite combos! Pull, Push, Squat & Abs. Give it a try! #Repost @echosierra.athletics with @repostapp ・・・ ESA Warrior Wednesday Workout: (44#/20kg KB & 45# Plate) Weighted Pull Ups-10 Weighted Push Ups-12 Weighted Pistols-14(7/7) AMRAP 25 min, Then, Ab Wheel: 100 Reps #echosierraathletics #warriorwednesday #weightedpistols #pullups #calisthenics #kettlebells #trainforlife #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Mar 1, 2017 at 5:39am PST

Long Distance Axe Throw

Working on longer distance throws with the axe..25ft to target. #axethrowing #ninjashit #countrylife #thewoods #targetpractice #skillzthatkillz #lunchbreak #shouldermobility #outdoortraining #liveyourpassion

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Feb 28, 2017 at 11:25am PST

Wall Ball, Kettlebell Swing and Burpee Workout:

Wall Ball(30 lbs/10ft), KB Swings(70 lbs/32kg) & Burpees 10 ×10...Texas humidity killed my breathing! #crossfitseguin #echosierraathletics #originalgangsters #kettlebellswings #texas #liveyourpassion #everydaystronger

A post shared by Jesus Gaitan (@jesus.gaitan.35) on Feb 28, 2017 at 8:46am PST

Kettlebell Workout:

Wall Ball-10(30#-M/20#-W) 10ft target

Swings(A)-10(88#-70#-M/53#-W)

Burpee-10

x10 Rounds: