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
hip mobility drills ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 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
then….
Run – Swim – Run workout
Run 1 mile, Swim 0.5 mile, Run 2 miles
if no pool, then row. If no rower then do..
25 sand bag presses with 40 lb bag
25 sumo dead lift high pull with bag
25 overhead squat with bag
25 kettlebell swings with bag
25 pushups on bag
25 burpees without bag
Post time to comments.
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
This workout is for John R, Felix, Anne L, Per H, Christopher H, Nick L, Chris M, Brandon J, Haisam K, Ony A, Jake B, and all other athletes looking to improve their bodies and minds.
post time for WOD in comments below.
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