Tens workout 8-2-15

10's workouts Each round starts with a 400 m run 1. 10 push ups, 10 sit ups 2. 10 flutter kicks, 10 pull-ups 3. 10 dips, 10 8-count bodybuilders 4. 10 hello darlings, 10 push-ups 5. 10 sit-ups, 10 flutter kicks 6. 10 push-ups, 10 dips 7. 10 8-count bodybuilders, 10 hello darlings 8. 10 push-ups, 10 sit-ups 9. 10 flutter kicks, 10 pull-ups 10. 10 dips, 10 8-count body builders 11. 10

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Warrior yoga 8-1-15

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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Cindy workout 7-31-15

Cindy workout 20 minute as many rounds as possible (AMRAP) 5 pull ups 10 pushups 15 air squats scale down as needed with Australian pull ups or use a band as needed scale up if needed by adding a weighted vest or ruck (backpack). Post rounds completed to comments. Check out this article on Cindy CrossFit workout tips: Question: What is a good glove that I can use for high

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Trail run workout 7-30-15

5k trail run (or more) trail run in hills or more distance if you feel like it. run through creek or water at some point. if no trail run on asphalt. Try not to run on a tread mill. If you have a beach or rivers edge run there. the key is to use the same course you used 30 days ago so that you can compare times Post distance and terrain in comments below. Question: What is a

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SGPT baseline test 7-29-15

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max pushups in 2 minutes 2 minutes rest max situps in 2 minutes 2 min rest max air squats in 2 min 2 min rest max pull ups in one bar session 2 min rest 1 mile run for time 2 min rest max plank on hands record all scores and post in comments add 3 mile cool down jog at end if you like Question: Coach, I struggle to get enough vegetables and greens in my diet.

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Warrior Yoga 7-28-15

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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Freak Frog Primer Course Maine Aug 1-2

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 Who: SEALgrinderPT What: Freak Frog primer course Why: Prep for SEALFIT 20X, Kokoro and Turning Steel Where: Down East Maine in Washington county Meet at 7 pm Friday at Whitney Corp parking lot 600 US Route 1 Whitneyville, ME * come early friday night and you can camp out and avoid a hotel When: August 1st at 8 AM till Aug 2nd at noon. You will learn these basic skills * land

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3 Training Tips for Special Forces

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Check out these tips from a Special Forces operator "Alston". SGPT: What was the hardest part of Special Forces training for you? When did you go through? AS: I attended Selection in July/August of 2005, started the qualification course in October of 2005 and graduated April of 2007. I would have to answer this from two points in my life. During the “Q” course, the hardest part for me was

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Schmalls workout 7-27-15

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"Schmalls" workout Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then... Run 800 meters *substitute as needed **If no kettle bells then use sand bag or ruck sack (military backpack). Post time to comments. U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania,

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Frog Hill workout 7-26-15

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Frog hill wod With 20 lb ruck sack (back pack) 400 meter brisk hike up hill 25 push-ups Return to bottom of hill 25 push-ups Return up hill 25 burpees Return bottom of hill 25 burpees Return up hill 25 air squats Return down hill 25 air squats Return up hill 25 four count flutter kicks (ruck on stomach Return down hill 25 four count flutter kicks end Advanced athletes can

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SGPT Lumberjack 7-25-15

SGPT Lumberjack - WOD 200 air squats Run 400m 20 KB swings with 40 lb sand bag or cinder block Run 400m 20 Overhead Squats with 40 lb sand bag Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24") Run 400m 20 (each leg) overhead walking lunges with 40 lb sand bag Run 400m Beginners partition as needed. Advanced can add

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Warrior yoga workout 7-24-15

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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Michael 7-23-15

Michael - WOD Three rounds for time of: Run 800 meters 50 Back Extensions (or super mans) 50 Sit-ups *superman = lay on floor and lift up body like your flying like superman then..... Yoga cobra stretch – 2 min Yoga frog stretch – 2 Plie squat stretch – 2 (really work to get your knees out and stretch) Yoga downward dog – 2 Yoga frog – 2 minutes 10 minutes of deep

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Ruck march workout 7-22-15

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Ruck march workout Wear good trail running shoes or boots and center your load. Wear good socks and use Bodyglide Anti-Chafe Balm on your feet. Fully hydrate before and during your march. Dont run. Load your pack with 30 lbs of weight and hike for 1 hour or more. If you need to carry less - then do so. If you want to carry more that is fine as long as you have legs that are well

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Interview with Heather Self GORUCK Light graduate

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SGPT: Tell us about yourself? HS: My name is Heather Curry Self and I've been working with Brad McLeod (SEALgrinderPT) for a few years now; he was my 40th birthday present to myself for training. I'm an avid writer, and I have just recently published my second novel. SGPT: Did you have an athletic background growing up? DC: Not really. Other than the tree climbing I did, I played some

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Tabata This! wod 7-21-15

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Tabata This! workout Tabata star jump Rest 1 minute Tabata squat Rest 1 minute Tabata pull-up Rest 1 minute Tabata push-up Rest 1 minute Tabata sit-up (or hanging knees to elbows) *star jump is a jump and clap your hands overhead. *beginners can do Australian pull-ups. The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Tabata score is the

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Warrior yoga 7-20-15

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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Smith workout 7-19-15

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Smith workout 4 rounds for time of: 100-foot overhead walking lunge, 50 lb. sandbag 25 sit-ups 400 meter run *Beginners can go without weight or 10 lbs. Advanced can add weighted vest for all except run Post time to comments. Chris Smith was killed in the line of duty on November 22nd, 2014. He began his law enforcement career in 1989 as a Jefferson County, Florida Sheriff's Office

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Trail run workout 7-18-15

5k trail run (or more) trail run in hills or more distance if you feel like it. run through creek or water at some point. if no trail run on asphalt. Try not to run on a tread mill. If you have a beach or rivers edge run there. the key is to use the same course you used 30 days ago so that you can compare times Post distance and terrain in comments below. Question: What is a

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3 Training Tips for Air Force CCT

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Check out these tips as we catch up with my friend Charlie Delta (name changed as he works in government contracting) who served as a Combat Controller 2000-2007 with two tours in Iraq, one in Afghanistan, one in "Africon". Along with this contracting gigs, Charlie now trains athletes in fitness and climbing and knows what it takes to get you ready for Special Forces training. Thanks

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