Sandbag Workout:

Morning PT with a 80 lbs Sandbag and a Push Up Complex. Up with the roosters. #Repost @echosierra.athletics with @repostapp ・・・ ESA Warrior Wednesday Workout: 80 lbs Sandbag Sandbag to Shoulder-8/8 Push up Complex: Push up-8 Clapping Push Up-8 Up and Over Push Up-8 Sandbag Lunges-16(8L/8R) X5 Rounds: Push ups scaled: Close hand Push Up-8 Regular Push Up-8 Wide Arm Push Up-8 #morningpt #echosierraathletics #everydaystronger #sandbagtraining #outdoortraining #fuckaverage #warriorwednesday #liveyourpassion #trainanywhere

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 25, 2017 at 6:46am PST

This was my Wednesday morning PT session. Sandbag workout with a 80# Sandbag.

Sandbag Shouldering-8L/8R @80#
Push Up Complex:
Push Up-8
Clapping Push Up-8
Up and Over Push Up-8
Lunges-8L/8R

x5 Rounds:
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Outdoor Freestyle Workout

Saturday outdoor training. Trail Run, Rope Climb, Stone Throws and Stone Carry. No fancy equipment. No music. Shout out to Coach Ricky C. for joining me. #echosierraathletics #outdoortraining #stoneliftingcrew #ropeclimb #trainanywhere #crossfitseguin #fuckaverage #liveyourpassion #everydaystronger

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jan 14, 2017 at 11:39am PST

Some of my outdoor training I like to do on the weekends. I have a small course set up that I "trail" run. (It's not really a trail, it's a mix of cow trails and sometimes I go off the trails and make my own path.) Trail run has natural obstacles (fallen trees, low brush & branches, inclines/ declines, slopes...) I have to jump over crawl under or run up. Approx. 800M in I have a Rope climb followed by a stone toss. Then I run another 400-600M to a heavy stone carry. I continue running on and off the trails for 20-40min. It's more of a free style run/course. It's very challenging and will definitely get you heart rate up.

Bodyweight Workout

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

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