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: