Stone Workout: Throwback Video

One of my outdoor Stone workouts from 5 years ago. Adjust reps and time depending on the weight of the stone you have. You can also use a sandbag instead of a stone.

12min AMRAP of:

Stone over Shoulder-4
Stone Thruster-8
Burpee-12

Training Log: 3/30/20

AM Training:

5 Sets of:

Deadlift: 8-8-6-6-6 (start @65% Add During)
Mixed Grip Pull Ups-Max Reps(12-15 Reps)
2DB Alt Seated Press-24(12 each) (40#)

-Then-

2 Mile Run

-Then-

Bench Press:
3 Sets of 8
3 Sets of 6
2 Sets of 4

Training Log: 3/29/20

AM Training:

Back Squat: 5 Sets of 6 @70%

-Then-

5 Sets
Barbell Bulgarian Split Squats-8L/8R (115#-135#)
Weighted Dips-12(25#)

PM Training:

2 Rounds of 6min Heavy Bag/2min off

-Then-

2mile Run

Training Log: 3/28/20

"Rest" Day

PM Training:

5 Sets of:

DB Bench-10 (70#)
Weighted Chin Up-10 (35#)

-Then-

5 Sets of

Bent Rows-12(145#)

-Then-

2 Rounds of:

Air Squat-50
Close Hand Push Up-30
Jumping Lunges-50
Hand Released Push Up-30
Hindu Squat-50
Wide Arm Push Up-30
Side Lunges-50
Burpee-30

Training Log: 3/27/20

AM Training:

3 Sets of:
Bulgarian Bag Spins and Throws: 10CW/10CCW +10 Each Side
KB Freestyle: 40sec

-Then-

3x 6min Rounds on the Heavy Bag

-Then-

Strict Press-10-8-8-6-6-4(95#-115#)
2DB Bennt Row-14(70#)

-Then-


3 Sets of: 90sec Max Stone Over Shoulder w/ Natural Stone

PM Training:

3 Mile Run:

Training Log: 3/26/20

AM Training:

Push Press 10-8-6-8-10
Towel Pull Up-12 x3 Sets

-Then-

4 Sets of:
Barbell "Yoke" Walk-140ft (245#)

-Then-

2 Mile Run

PM Training:

RDLs 10-8-8-8 (235#-255#)
Log Clean & Press-5-5-6-6

-Then-

Home WOD:

800M Run
OH Plate Lunge-50(45#)
Decline Push Up-40
Clean & Jerk-30(115# Metal Plates)
Decline Push Up-40
OH Plate Lunge-50
800M Run

Training Log: 3/25/20

AM Training:

Back Squat: 5 Sets of 6 @65%
Weighted Ring Push Up-15(45#) x4 Sets

-Then-

3 Rounds of:
1 Arm DB Thrusters-20(10/10) 50#
1 Arm Floor Wipers-20

2 Rounds of:
Burpee-30
Mtn. Climbers-40(1 count)

1 Round of:
Wall Ball-50
Deck Squat-25

Lunch/PM Training:

2 Mile Run

-Then-

DB Bench Press-10-12 Reps(70#) x6 Sets
L-Sit Pull Up-12-15 Reps x5 Sets

Training Log: 3/24/20

AM Training:

5 Sets of:

Deadlift-6 @70%-80%
Mixed Grip/Style Pull Up-15
(Wide Arm, Close Hand, L-Sit Pull Up, Weighted Neutral Grip Pull Up(15#), L-Sit Chin Up)

-Then-

18min AMRAP:

Hang Clean & Press-2,4,6,8,10,12..by 2's(1x 50# DB)
Front Rack Lunge-12(1x 50# DB)
V-Up-15
Double Under-30

Lunch Training:

3 Mile Run

-Then-

2 Rounds of:

30 KB Snatches(Alt every 5reps)
10 Strict Pull Ups

-Then-

3 Rounds of: Carry Medley

Farmers Walk-80ft(40/40)130#-160#
Natural Stone(UNK Weight)

Training Log: 3/23/20

AM Training:

Z-Press: 10-8-6-4-6-8-10
Renegade Rows-20(70#)

-Then-

3 Rounds for Max Reps:

Burpee Over Bell-1min Max Reps
HR Push Up-1min Max Reps
Wall Ball-1min Max Reps(20#)
1 Arm Alt DB Snatch-1min Max Reps(50#)
Jump Tucks-1min Max Reps

PM Training:

10min Trail Run

Training Log: 3/22/20

AM Training:

3 Rounds of:

1DB Hang Power Clean-5/5(50#)
Hand Release Push Up-20
1DB Push Press-6/6
Sit Out-30
1DB Front Squat-9/9
Butterfly Sit Up-40
1DB Deadlift-10/10

(15:16)

PM Training:

5 Rounds of:

Back Squat-8(165-215#)
DB Bench Press-10-12(70#)

Training Log:3/21/20

AM Training:

7 Rounds of:

10 Assault Bike Cal
10 DBall OS(100#)
10 SHSU/10 Pull Ups(Alternate Each Round)

PM Training:

Strict Pull Up-10
Hang Clean & Press-5-6-7-8-9-10 (115# Metal Plates)

-Then-

10 Rounds of:

Eight Count Bodybuilders-10
Jumping Lunges-10

(14:16)

Outdoor "Fran"

2014 Video of one of my outdoor workouts:
Using a medium to light Stone and a Tree Branch:

Outdoor "Fran"

21-15-9 Reps of:

Stone Thrusters
Strict Pull Ups
--------------------
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Training Log: 3/19/20-3/20/20

3/19/20

AM Training: 

4min EMOM of:

Power Clean + Hang Power Clean 3+3 @60%

5min EMOM of:

Power Clean + Hang Power Clean 2+2 @70% Add each Round

-Then-

4min AMRAP of:

400M Run
Lateral Burpees-15
Hang Power Clean-Max Reps(135#)

-1min Rest-

4min AMRAP of:

400M Run
Lateral Burpee-15
Front Squat-Max Reps

-1min Rest-

4min AMRAP

400M Run
Lateral Burpee-15
Deadlift-Max Reps

PM Training:

Push Press: 10-8-6(135#-145#)
Single Leg DB RDL-10L/10R

3/20/20

AM Training:

German Volume Training:

10x10 of:

Back Squat(155#)
2DB Strict Press(40#)

Training Log: 3/18/20

AM Training:

3 Rounds of:

Assault Bike-50cal
HR Push Up-40
2KB SC Step Up-40(35#)20"
600M Run

-Then-

4 Rounds of: Press Medley:

Log Clean & Press-4(115#)
Stone to Shoulder-4(115#)
Stone Press-4(75-95#)

Lunch Time:

18min Trail Run

PM Training:

5 Rounds of:

Alt DB Curls-24 Total Reps(35#)
DB Bent Flys-15(25#)

Training Log: 3/17/20

AM Training: 

5 Rounds of:

Alt DB Strict Press: 24-30 Total Reps(35#)
Renegade Rows-16(70#)

-Then-

3 Sets of:

Pause Weighted Ab Wheel-10 Reps(15#)

PM Training:

30-20-10 of:

Back Squat(135/155/165)
Up & Over Push Up
L-Sit Chin Up

Training Log: 3/16/20

AM Training:

Wall Ball: 50-40-30-20-10(20#/10ft)
Assault Bike-15 cal

Directly into,

3 Rounds of:

Front Rack Lunges-20(135#)
BF Sit Up-30
Swing(A)-40(53#)

PM Training:

6 Sets of:

RDL-6reps @70%-78%
SHSPUs-10

Bodyweight Workouts:

Bodyweight "300"


Eight Count Bodybuilders + Pistols:

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ESA Bodyweight Workout: No equipment needed! #bodyweighttraining #echosierraathletics #trainanywhere #squat #pushup #lunges #trainforlife #bodyweightgainz #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Apr 1, 2017 at 10:57am PDT

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ESA Bodyweight Workout: Bulgarian Split Squat 15 each leg. Super set with 90sec Plank Hold. If you have weights: Men use a 45lbs, Women use a 25lbs plate on your back. Extra credit for the Plank and the Push up on part 2. Rest 4min then take on the next part AFAP (As Fast As Possible) For the shuttle run, 50ft over, 50ft back equals 1 shuttle. #echosierraathletics #bodyweightgainz #trainanywhere #crossfit #calisthenics #pushup #plank #outdoorworkout #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Jan 7, 2017 at 10:39am PST

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ESA Bodyweight Workout: No equipment needed! Close Hand Push Ups(thumbs touching), Broad Jumps, Wide Arm Push Ups(hands outside shoulder width), Walking Lunges and Shuttle Sprints. One Shuttle = 50ft over, 50ft back. #echosierraathletics #bodyweightgainz #pushup #broadjumps #calisthenics #morningpt #trainanywhere #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Dec 11, 2016 at 6:09am PST

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ESA Bodyweight Workout: No equipment needed! Every 2min for 14 min complete the following: Push Ups-10 Burpee-12 Jumping Lunges-16 Then, Rest 3min and complete 75 V-Ups AFAP(As Fast As Possible) Scale movements, numbers and time down or up depending on your fitness level. Enjoy!

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Nov 5, 2016 at 11:00am PDT

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No equipment needed for this workout. Give it a try! ESA: Bodyweight Workout: Squats-50 V-Ups-40 Burpee-30 Push Up-20 X4 Rounds: Finish out with a 2 Mile Run, just for fun! ;) #echosierraathletics #bodyweighttraining #crossfit #calisthenics #trainanywhere #weekendworkout #fitlife #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Oct 29, 2016 at 11:24am PDT

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Not going to make it to class today? Try this workout out! ESA Bodyweight Workout: Burpees, Push Ups and Squats. With a V-Up finisher. #echosierraathletics #bodyweighttraining #trainanywhere #burpees #gainz #noexcuses #unstoppable #liveyourpassion #everydaystronger

A post shared by Echo Sierra Athletics (@echosierra.athletics) on Oct 8, 2016 at 7:44am PDT

Training Log: 3/14/20-3/15/20

3/14/20 AM and Lunch Training:

Back Squat: 6sets of 6 @65%

-Then-

Double Under-50
Deadlift-50(96#)
Hang Power Clean-50
Push Press-50
OH Lunge-25
(Ran out of time before teaching class)

Lunch Training; Range + KBs

4 Rounds of:

10 KB Snatch-Left(53#)
4 Shots Kneeling
10KB Snatch-Right
4 Shots Standing

3/15/20 AM Training:

Rowing Intervals

-Then-

6 Rounds of:

Weighted Chin Up-8(35#)
Up & Over Plyo Push Up-16

Training Log: 3/13/20

AM Training:

Every 2 Min x 4 Rounds:

1: Assault Bike-10cal + Dball OS-5(100#)
2: Burpee-5 + Alt DB Snatch-10(60#)
3: Big "Cindy" 10 Pull Ups/20 Push Ups/30 Squats
4: Swing(R)-10 + Sled Push-150ft(105#)

-Then-

5 Rounds of:

Bench Press-8 @145#
1 Arm KB Row-8L/8R

PM Training:

100 Eight Count Bodybuilders + Pull Up

-Then-

40 Box Jump Overs(30")

-Then-

Conan's Wheel:
CWx2 + CCWx2 x3 Sets:270#

Training Log: 3/12/20

AM Training:

Bench Press: 10-8-6-4-6-8-10
2DB SC Depth Lunges: 10L/10R x3 Sets(50# )

-Then-

0-5:00: 1000M Run
5:00-12:00: AMRAP of: Thruster-5/Lateral Burpee-5
12:00-15:00: Rest
15:00-20:00: 1000M Run
20:00-32:00 Rounds of Cindy: 1,2,3,4,5..by 1's
                     Power Clean 5(155#)

PM Training:

4 Rounds of:

1 Arm Alt DB Snatch -10(70#)
T2B-10
Sled Push-150ft(135#)

Training Log: 3/11/20

AM Training:

3 Rounds of:

400M Run
1 Arm Alt(every 5 Reps) KB Snatch-30(53#)UB
Burpee Pull Up-30
Pistol-30

15min Rest, Then,

3 Rounds of:

500M Row
400M Run
30 Cal Assault Bike
Sled Sprint-200ft(105#)
Stone to Shoulder-10(95#)

PM Training:

4 Rounds of:

1min Battling Rope
-Rest-
1min Max Stone Loading
-Rest-
1min Ring Plank

Training Log: 3/10/20

AM Training:

15min AMRAP of:

Strict Chest 2 Bar Pull Up-10
Squat Jump-12
Med Ball Slam-15(30#)

-Then-

3 Rounds of:

Alt DB Curls-30 Total
Ring Rows-Max Reps

PM Training:

Back Squat: 10-8-8
1 Arm DB Row-12/12(110#)
Pause Ab Wheel-10

Training Log: 3/9/20

PM Training:

4x
Strict Press-8
Double Kettlebell Clean-8
Sled Sprint(empty)-200ft(100/100)

-Then-

3x
2DB Single Leg RDL(40#)-10L/10R

Training Log: 3/8/20

AM Training:

4 Rounds of:

Seated Strict Barbell Press-8
Farmers Walk-200ft(50/50 x2) 160# each

-Then-

6 Sets of:
Sled Hand over Hand Rope Pull-80ft
(Laddered Weight-155#-245#)

-Then-

4 Rounds of:
Bach Rack Lunges-14(165#)
Grip Twist-x2

Training Log: 3/7/20

AM Training:

Partner WOD:

100 Cal Bike
50 DBall OS(80#)
50 Burpee Over Partner
50 Pull Ups
50 DBall OS
100 Cal Bike

PM Training:

3 Rounds of:

1 Arm KB Clean & Press-8 Each
Strict Pull Ups-10

-Then-

10min Light Trail Run

Training Log: 3/6/20

AM Training:

20min AMRAP of:

Deadlift-9(225#)
HSPU(strict/Kip)-12
Box Jump Over-15(30")

(7 Rounds + 2DL)

-Then-

4 Rounds of:

Weighted Ring Rows-18(25#)
DB Bench Press-9(70#)

-Then-

150 cal Assault Bike

PM Training:

2x 4 Min Rounds on the Heavy Bag
(Small gym bag)

-Then-

100cal Assault Bike

Training Log: 3/5/20

Lunch Training:

15min Heavy Bag

PM Training:

4 Sets of 8 Back Squat @65%

-Then-

800-600-400-200 Run
C&J-20-15-10-5(115/145/165/175)
Butterfly Sit Up-30

Training Log:3/4/20

PM Training:

3 Sets of:

Weighted L-Sit Neutral Grip Pull Up-12(15#)
Weighted Pause Ab Wheel-8 (15#)
Tricep Pull Down-14(50#)

-Then-

5 Rounds of:

Hang Clean and Press-8(105-115#)
Max UB Chest 2 Bar Pull Up(Butterfly)

-Then-

4 Rounds/multiple weights
1min Barbell Front Rack Hold
30sec Rest
90sec Plank

-Then-

2 Rounds of:
Assault Bike-50cal
(3min Rest Between)

30 Day Experiment: Left Hand Writing

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Did a 30 day experiment writing with my left hand(I'm right handed) every night before bed. Stuck with basic name, numbers and letters just to keep it simple. Wanted to see how my writing would improve in a month. Here's a side by side comparison from Day 3 to Day 28. + My left hand writing almost looks better than my right hand! 😂 . . #bodyandmind #alwayslearning #lefthandpath

A post shared by Jesus Gaitan (@jesus.gaitan.23) on Mar 3, 2020 at 6:05pm PST

Did a 30 day experiment writing with my left hand(I'm right handed) every night before bed. Stuck with basic name, numbers and letters just to keep it simple. Wanted to see how my writing would improve in a month. Here's a side by side comparison from Day 3 to Day 28. 

Training Log: 3/3/20

AM Training:

3 Rounds of:
Sled Bear Crawl-100ft(Down)
Sled Pull(Gable Grip)-100ft(Back)
(175#)

PM Training:

4 Rounds: Press Pull Medley

Push Press-10(135#)
Trap Bar Deadlift-10(295#)
H.R. Push Up-15

-Then-

4min EMOM:
Power Snatch-5(65#)
4Min EMOM:
Power Snatch-4(75#)
5min EMOM:
Power Snatch-3(80#-115#)

Training Log: 3/2/20

Lunch Training:

5 Rounds of:

Swings(R)-20(55#)
2DB Alt Press-20-130 Total Reps(40#)

PM Training:

4 Rounds of:

Back Squat-10(55-60%
2KB Clean-8(70#)
2DB Alt Press-Max Reps(35#)

-Then-

15min Cap for:

30 DBall OS
*EMOM 3 Burpee Box Jump Overs
(Max Cal in Remaining Time)

Grip Work: Crush Grip Pull Ups, KB Tornados, Halos

A few clips of my Grip Training from 2014. DB Rows, Halos for the shoulders, Crush Grip KB Pull Ups, Vertical Grip Pull Ups, KB Tornadoes(Great alternative if you don't have a Bulgarian Bag), and some Rope work. I use these as finishers or accessories to my training.

Training Log: 3/1/20

AM Training:

Partner WOD:

Buy in 70 Cals

Then,

3 Rounds of:

50 Wall Ball
7 Synchro Burpees
50 Push Push Ups
7 Synchro Burpees
50 V- Ups
7 Synchro Burpees

PM Training:

3 Rounds of: 6min on the Heavy Bag.

Training Log: 2/29/20

PM Training:

Took my training outside mixing up, a Axe/Knife Throwing session with a stone lifting session. Warmed up with some Axe and Knife Throwing, then hit this workout:

4 Rounds of: (Each Round AFAP)

Tree "Box" Jump-10
Stone Carry-160ft(80/80 approx.)
Stone Press-4
Stone Throw Over Shoulder-4
Stone Zercher Squat-4
Axe Throw-2
Knife Throw-3/5(Last 2 rounds)

-Then-

6 Mile Bike Ride (Beautiful Clear Warm Day!)