SEALgrinderPT 12-1-12

HSPU + Pullup – WOD
warmup w/ Navy SEAL  workout
 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  – 3 cycles
 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 min) – 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
hollow rock  – 20
 crunches  – 25
 reverse crunches  – 20

You can scale up on each of these exercises and add more to each one.

then….

Handstand Pushup  (HSPU) + Pullups Workout for time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

PM workout
3 rounds for time
10 knee to elbow 
15 hollow rock
20 situp

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

Navy SEAL workout (frogman grinder PT) designed for Christopher H, Robert C, Matt F, Brian P, John R, Billy M, Kevin F, Dan R, Zak S, Jake B., Travis R, and every athlete that wants to improve their body and mind.