SEALgrinderPT 12-3-12

Ace –  WOD
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
 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….

Ace WOD (weighted vest optional)
Run 1 mile
then 3 rounds for time…
Air squats x 20
Burpees x 20,
Diamond Push-Ups x 20
Run 1 mile
record total time

then..cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

This workout is for Travis R., Travis S., Mike R., Chris H., Chris Covington, Ann Lee, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.

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