Bodyweight Workout

Weighted Pull Up 8-12 Reps
Bear Crawl-100ft (50-over/50-back)
Weighted Push Ups-10-25 Reps
Burpee Broad Jump-100ft

X4 Rounds or AMRAP-30min
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Use: AHAP for Pull Ups.
Push Ups: 45lbs-Men/25lbs-W

Kettlebell Workout

Double Kettlebell Clean + Squat (2+3)

EMOM-10min
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Sit Out-40
Burpee-20
Double Kettlebell Snatch-8

AMRAP-12min:
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Food Log: 7/8/15

Breakfast: Coffee w/Half and Half Creamer

Lunch: 4 Pieces of Bacon, 2 Chicken Breast, 1 Apple, Greek Yogurt w/ Peanut Butter. Drink: Water

Dinner: Russian Dish "Solyanka": Sauerkraut, Pork, Onions, Tomato Sauce, and Carrots with a side of Egg Noodles. Greek Yogurt w/ Peanut Butter. Drink: Water

Kettlebell Workout

Double Kettlebell Floor Press-8-15reps-AHAP
Ab Crusher-20 (35lbs-M/25lbs-W)
Double Kettlebell Farmers Walk-200ft(100 Over/100 Back)-AHAP

x5 Rounds:
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Bodyweight Workout

800M Run Then;

10 Rounds of:

Push Ups-10
V-Ups-10
Body weight Squats-10

Then; 800M Run
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Kettlebell Workout

Heavy 2 Hand Swings-30 (AHAP)
Weighted Pull Ups or Weighted Push Ups-Sub Max (10-30reps)
600M Run or Row 600M

x5 Rounds:
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For Weighted Pull Ups use a 10# Kettlebell or more, AHAP. For Weighted Push Ups: 35lbs Plate for Men/ 15lbs-25lbs Plate for Women.

Bodyweight Workout

Strict Chest to Bar Pull Ups-8
Dips-12
Pistols-16 (8L/8R)

AMRAP-20min:
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Or:
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Sit Outs-20
Push Ups-20
Walking Lunges-140ft (70 over/70 Back)

AMRAP20min:
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Kettlebell Workout

Double Kettlebell Clean and Jerk-5

EMOM-10 min:

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1 Arm Kettlebell Snatch-8L/8R

Pull Up-8

Double Under Jump Rope-40 (or 80 Singles)

AMRAP-12 min:

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Food Log: 7/6/15

Breakfast: Coffee w. Half and Half Creamer

Lunch: 3 Scrambled Eggs w/Veggie Noodles, 4 Pieces of Bacon, Greek Yogurt w/Peanut Butter, Drink: Water

Dinner: 4 Pieces of Fish, White Rice, Green Beans, Carrots, Greek Yogurt w/ Peanut Butter. Drink: Water.

One Arm Pull Up...No Bar, No Problem!

1 Arm Chin Ups....no pull up bar, no problem. #bodyweighttraining #crossfit #onearmpullup #crossfitseguin #gaitanvillegainz

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Jul 5, 2015 at 10:38am PDT

Food Log: 7/5/15

Breakfast: Coffee W/ half and Half Creamer

Lunch: 3 Scrambled Eggs, 4 Pieces of Bacon, Greek Yogurt w/ Peanut Butter. Drink: Water

Mid Day-Coffee w/ Half and Half Creamer

Dinner: 3 Pieces of Chicken, Egg Noodles, Green Beans, Carrots, Greek Yogurt w/ Peanut Butter.
Drink: Water.