Run swim run 7-21-14

Run - Swim - Run workout 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 drill ) –

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SB workout 7-20-14

Stews Burly Workout first do 30 min. 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 – 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) –

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SB Workout 7-20-14

Stews Burly Workout first do 30 min. 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 – 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) –

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Yoga wod 7-19-14

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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Firegate wod 7-18-14

FireGate - WOD first do 30 min. 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 – 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 7-17-14

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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Tire Flip wod 7-16-14

Tire Flip Crush - WOD warmup with 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 – 10   Hip swivel kicks (forward)  – 15 each leg   Hip swivel kicks (side)  – 15 each leg    Jumping jacks  25 SGPT hip mobility drill (groiner)  - 3

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Yoga wod 7-15-14

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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Frenzy light wod 7-14-14

Frenzy light –  WOD warmup 30 min.  Navy SEAL  grinder P    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 (    Mtn

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Swim push up wod 7-12-14

Swim + Pushup workout 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 drill ) –

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Bradley wod 7-11-14

Bradley - WOD first do 30 min 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 SGPT hip mobility drill groiner – 5 each leg Mountain climbers – 25 – two

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Yoga wod 7-10-14

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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