SEALgrinderPT 11-24-11

Kettlebell and Cardio Test – 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
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….

For Time

Kettlebell Test
100 kettlebell swings for time w/ 55 lbs.
If no kettle bell then use sandbag.

rest 5 minutes

20 minute As Many Rounds as Possible (AMRAP)
30 double unders
50 meter shuttle run (down and back)

then…
PM workout
50 – 4 count flutter kicks
50 situps
plank hold 2 minute x 3

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

Navy SEAL frogman grinder PT style workout designed for Cesar R, Justin N., Will M, Shane P, Will P, Zak S, Jake B., Travis R, and every athlete that wants to improve their body and mind.