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.