MONDAY 5/30

Happy memorial day

*active stretching

*1mile run

*reps 21-15-9
-modified handstand push-up
-push ups

*ISO abs
-3x1 min 30 sec rest

SATURDAY 5/29

*active stretching

*warm up
5 rds
-10 push ups
-10 air squats

*WOD
5rds
-10 burpees
-200 meter run (half of a quarter mile)

FRIDAY 5/27

*active stretching w/ agility ladder

*3 mile run for time

*core work

*3 rds
10 squat jump jacks
10 leg raises

ACTIVE STRETCHING

Here is the order of stretches you do for active stretching:

Straight leg kicks
Knee pull to chest
Open up the hips
Glute stretch
Walking hamstring grab
Lunge stretch
Abductor stretch (each side)
Walking on your heels, toes pointed up and straight
Ankle flips, toes pointing to the sky
Jump and clap under your knee
Jump and touch the side of your foot, driving your leg sideways
Slide and glide, opening up your chest (each side)
Carioca (each side) rotation in the hips

Doing butt kickers back after each stretch

WEDNESDAY 5/25

*active stretching w/ agility ladder

*WARM UP
-5mins of jump rope

*Power clean to over head w/ dumbells practice
*TEAM WOD (2 in a group)
-100 total power clean to over head w/dumbells

in the team WOD of power cleans to over head, you do as many power cleans possible then you switch to your team mate, doing a total of 50 power cleans each.

*TEAM WOD (2 in a group)
-100 total med ball thruster throws

in the team WOD of thruster throws, you squat and throw the med ball to your team mate back and forth totalling up to 100reps

*AMRAP (as many rounds as possible) in 3 mins
-burpee's

*Stretch

MONDAY 5/23

hope you guys had a great weekend

*active stretching w/ agility ladder
-joint warm up

*WOD (workout of the day)
-1 mile run
-50 push ups
-50 bent knee sit ups
-50 dips
-50 body weight squats
-1 mile run
for time

*stretch

SATURDAY 5/21

Sorry for the late post, you can do this workout Sunday if you would like.

*active stretching

*WOD reps 21-15-9
Squat jump jacks
Burpee's

Immediately after WOD
ISO abs for 1mins
Side ISO abs 1min each side
Repeat 3 times with 3min rest between sets

FRIDAY 5/20

*active stretching

*1 mile run

*WOD
5rds
-10 wall balls
-50 jump ropes

*core work
-scissor kicks
-seated twist

THURSDAY 5/19

REST DAY!!!

WEDNESDAY 5/18

*active stretching with agility ladder

*Warm-up
3rds
-10 squat jump jacks
-10 leg raises

*WOD
5rds
-250m Sprint row
-400m run

*Stretch and foam roll

crossfit regional competitions @ santa clara fair grounds, June 3rd-5th

Hey guys,

I would like to invite you guys to the Crossfit Games Regional competitions on June 3rd-5th. I will be competing with the top 60 athletes from northern California. Great atmosphere for people who like to watch workouts not of this world and be surrounded by people into being fit just like you.

Hope to see you guys there

Thank you,
Peter

MONDAY 5/16

-active stretching

-1 mile run

-completion WOD (Workout Of the Day)
50 ring reverse pulls
50 box jumps
50 dumb bell thrusters
500 jump ropes

-stretch

sat 5/14

Active stretching

For time:
1mile run
50 air SQ (squats)
800m run (half mile)
50 Burpee's
1 mile run

Stretch afterwards

5/13

*active srtetching/agility ladder

*warm-up:
50 jump rope
50 straight leg sit ups
40 jump rope
40 straight leg sit ups
30 jump rope
30 straight leg sit ups
20 jump rope
20 straight leg sit ups
10 jump rope
10 straight leg sit ups

*skill work HSPU (hand stand push ups)

*30reps HSPU

*cool down stretching and foam rolling

5/11

Active Stretching

warm-up
10mins jump rope

WOD: (Workout Of the Day)
5rds
1min max reps
-kettle bell swings
-burpee's
-bent knee sit ups
-1min rest

1 mile cool down run right after 5th round of bent knee sit ups

after each min you move onto the next movement, then 1min rest after eat round and start the next round after 1min rest.

Monday 5/9

active stretching

1mile run

WOD:
5rds for time
10 wall balls
10 lunges ea. leg
150m sprint

core work:
3 sets w/1min break in between sets
iso abs 30sec.
side iso 30sec ea. side