Bodyweight Workout

Warm Up:

200M Run
Broad Jump-50ft

x3
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Hindu Squat-50
Hindu Push Ups-30

AMRAP-12min:
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Finish:

V-Up-30sec on Max Reps x4 Sets, 30sec Break Between Sets.
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Kettlebell Workout:

Warm Up:

Windmill-3L/3R
Goblet Squat-5
Under the Knee Pass to Hold-10 total

x3
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Turkish Get Up-5L/5R
2 Hand Swing-10
Burpee-15

AMRAP-20min:
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Bodyweight Workout

AMRAP 9Min of:

Bodyweight Squats-10
Burpee-10
Push Up-10

2min Rest:

AMRAP-6min:

Jumping Lunges-12
V-Up-12
Hindu Push Up-12

2min Rest:

AMRAP-3min:

Pull Ups-Max Reps or Sit Outs:
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Mat time!

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on May 11, 2015 at 10:22am PDT

Food Log: 7/4/15

Brunch: Coffee w/ Half and Half Creamer, 4 pieces of Bacon, 5 pancakes w/ lots of syrup!!..Greek yogurt w/ Peanut Butter: Drink: Water

Dinner: Salad, Russian Rice "Plov", 1 piece of Whole Wheat Bread, Chicken Fajitas, 2 slices of Cheese Cake. Drink: Water

Late Snack: Cheese Ramen, Drink Water.

Kettlebell Workout

Double Kettlebell Clean & Press-5-4-3-2-1(Ladder Down Each Round)
L-Sit Pull Up-8-12reps

x5 Sets:
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Hanging Leg Raise-7
Target Burpee-6
1 Arm Snatch-5,4,3 Reps Each Arm, Each Round

AMRAP-10min:
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Maria "The Mad Russian" 1 arm Snatching the 53lbs(24kg) Kettlebell. #kettlebells #strongchicks #crossfit #madrussians

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jun 25, 2015 at 2:26pm PDT

Food Log: 7/2/15--7/3/15

7-2-15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 4 pieces of Bacon, Greek Yogurt w/ Peanut Butter, Drink: Water.

Dinner: 1 Chicken Breast, 1 Turkey Leg, Green Beans, Butternut Squash. Drink: Water, Propel Water.

7-3-15

Breakfast: Coffee (No Creamer)

Lunch: 5 pieces of Bacon, Greek Yogurt w/ Peanut Butter, Drink: Water, Propel Water.

Dinner: 2 Pieces of Chicken, 2 Chicken Wings, 2 Plates of Russian Rice "Plov", 6 "Plov Sandwiches" (Plov on 6 pieces of Wheat Bread)---Carb overload!! Drink: Water

Kettlebell Workout

2 Hand Swing-30-AHAP
Burpee Broad Jump-140ft(70-Over/70-Back)

x3 Rounds AFAP:
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Finish: 2-4mile Run
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Bodyweight Workout:

Intervals:

Tabata(20sec on/10sec off)x 8 Rounds

Push Ups
1min Rest
Burpees
1min Rest
Jumping Lunges

5-10min rest:
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Run: 2-5 Miles or Ruck 3-4miles (40lbs Ruck)
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Food Log: 7/1/15

Breakfast: Coffee w/ Half and Half Creamer

Lunch: 4 Scrambled Eggs, 5 Pieces of Bacon, Greek Yogurt. Drink: Water

Dinner: 1 1/2 Chicken Breast, 1 Turkey Leg, Butternut Squash, 1 Baked Potato, Organic Refried Pinto Beans, Broccoli. Drink: Water

Kettlebell Workout

Double Kettlebell Floor Press-5-10resp x5 Sets
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Double Kettlebell Swing-10
Sit Out-20
Double Kettlebell-Clean & Press-10
Push Up-20
Double Kettlebell Squat-10
V-Up-20

x3 Rounds:
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