SEALgrinderPT 10-30-11

Swim 2000 m or Row 2000m or run 5k trail run or paddle surfboard
warmup with Navy SEAL workout
wrist stretch – 10 each waym
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
high jack high jill – 10 each arm
cherry pickers – 10
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….

Swim 2000 meters or Row 2000 m or Run 5k
for swim – warmup with 200m freestyle
10 poolside dips
500 m combat swimmer stroke (for time)
15 poolside dips
500 m freestyle (for time)
20 pushups
300 m cool down with breast stroke
25 pushups
use fins

or…
Row 2000m

or…
Run 5k trail run

or…paddle surfboard
in the open ocean or lake
note time and distance

PM workout
500 jump ropes or 100 double unders

then…
Yoga cobra stretch – 10 breath
Plie squat stretch – 10 breath
Yoga downward dog – 10 up down
Yoga frog – 3 minutes
10 minutes of deep breathing/meditation/visualization

Navy SEAL workout designed for Christopher H, Felix S, John R, , Billy M, Zak S, Ryan M., Anne L, JP, Per H, Ben R, C Mellon, Mike Sharpe, Brandon J, Nick L, Travis R, Jake B, and every athlete that wants to improve their body and mind.

Photos by Kath Knox, CrossFit North Atlanta

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