Special Forces swim wod 10-24-14

Special Forces swim workout #3 first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit

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Interview with GoRuck graduate Dan Cohen

dan cohen

SGPT: Tell us about yourself? DC: Dan Cohen, age 45. Married with 2 teenagers. I got started with Brad when I decided to raise money for the Wounded Warrior Project. I registered with them as a community athlete, and hired Brad to help me prepare. To date, I've run a 5k, a half-marathon, done a Goruck light, and I just completed a Goruck challenge. Video - GoRuck Class 1224

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Ruck march wod 10-23-14

Ruck march 7 miles - WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) – 5 Mountain climbers – 25 – two count Pushups – regular

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Yoga wod 10-22-14

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Severin wod 10-21-14

Severin  -  WOD    wrist stretch  – 10 each way wrist rotations  – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward)  – 15 each leg Hip swivel kicks (side)  – 15 each leg Jumping jacks  25 hip mobility drills (    Mtn Athlete HUG drill) – 5 Mountain climbers  – 25 – two count Pushups – regular 

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Swim burpee wod 10-20-14

Swim + burpee workout wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit drill ) – 5 Mountain climbers – 25 – two

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Strong people are harder to kill T shirt

stronger_people_are_harder_to_kill_tshirt

The new SGPT T-shirts are athletic cut with a 50/50 blend - meaning they dont shrink much at all. They come in green or grey. The new text logo -- "Stronger people are harder to kill and generally more useful" These shirts have been popping up at CrossFit comps, MMA events and beach runs all over the country. Grab yours while you can as we have sold a bunch. You can order here: SEALgrinderPT

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SGPT Lumberjack wod 10-19-14

SGPT Lumberjack - WOD wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs – 10 Hip swivel kicks (forward) – 15 each leg Hip swivel kicks (side) – 15 each leg Jumping jacks 25 hip mobility drills ( Mtn Athlete HUG drill) – 5 Mountain climbers – 25 – two

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Yoga wod 10-18-14

YOGA RECOVERY WORKOUT Yoga recovery for 30 minutes or more. Drink lots of filtered water arm in front of chest – 5 seconds each arm cow face stretch – 5 each arm wrist stretch – 10 seconds each way wrist rotations – 10 each way neck rotations - 10 clockwise neck Rotations - 10 forward and back Arm circles 10 each way Figure eight arm rotations – 10 each way Standing windmills –

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Benoit wod 10-17-14

Benoit - WOD warmup w/30 min. of   Navy SEAL  workout    wrist stretch  – 10 each way    wrist rotations  – 10 each way     Arm circles 10 each way     Press, press, fling – 10     Up, back and overs – 10     Shoulder pass throughs – 10    Hip swivel kicks (forward)  – 15 each leg    Hip swivel kicks (side)  – 15 each leg     Jumping jacks  25  SGPT hip mobility (groiner)drill  – 3

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Special Forces swim wod 10-16-14

Special Forces swim workout #5 first do 30 minutes of Navy SEAL grinder PT wrist stretch – 10 each way wrist rotations – 10 each way Arm circles 10 each way Press, press, fling – 10 Up, back and overs – 10 Shoulder pass throughs with pole – 10 Hip swivel kicks forward – 15 each leg hip swivel kicks side – 15 each leg Jumping jacks 25 hip mobility drills ( SEALFit

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Tom Rowland GoRuck Selection AAR

Hey Brad, Thought I would fill you in on GoRuck Selection. Things went pretty well for a while, but degraded as my body fell apart. I was top 10 in the class on the fitness test ( 2 min pushups, 2 min sit-ups, 5 mile run, 12 mile ruck) and then made it through the 4 hour exercise party easily. I felt good, was not getting too much special attention and then we loaded our 45 pound packs (now

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