Knights workout 12-21-14

Knights – 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 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….

Knights – Workout of the day
4 rounds for time
20 box jumps
10 meter sprint touch and go x 6
20 squat jumps
20 hollow rock

*in appreciation of the wrestling warrior athletes at Kellam High School – The Knights

then…..
Yoga cobra stretch  – 10
Yoga frog stretch  – 10
Plie squat stretch  – 10 (really work to get your knees out and stretch)
Yoga downward dog  – 10
Yoga frog  – 10 minutes
10 minutes of deep breathing/meditation/visualization

Question: Can you recommend a few good books about the SEAL Teams?

We like the book American Sniper: The Autobiography of the Most Lethal Sniper in U.S. Military History.

A movie is coming out in a few months and we look forward to checking it out.

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"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

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