Ace workout 12-19-14

Ace – WOD
ace card 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 Athlete HIM drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.

then….

Ace WOD (weighted vest optional)
Run 1 mile
then 3 rounds for time…
Air squats x 20
Burpees x 20,
Diamond Push-Ups x 20
Run 1 mile
record total time

then..cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

Question: What is a good book that I can read to help learn more about the physical and mental training that goes on to become a Navy SEAL?

Check out The Way of the SEAL: Think Like an Elite Warrior to Lead and Succeed.

This book will give you some real life examples and is great for learning more about the SEAL mindset.

post time for WOD in comments below.

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