SEALgrinderPT 2-22-12

Cindy – WOD
first do 30 min 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 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
hollow rock – 20
crunches – 25
reverse crunches – 20

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

then….

Cindy WOD
20 minute as many rounds as possible (AMRAP)
5 pull ups
10 pushups
15 air squats
Post rounds completed to comments.

PM workout
Kokoro core/abs
3 rounds for time
20 reverse crunch
20 hollow rock
20 bag kicks (10 each leg)

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 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.