SEALgrinderPT 4-18-12

WOD – Swim 1500 meters or substitute 5000 meter Row or Run 5k
first do 30 minutes of old skool/new skool 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….

Swim 1500 meters or substitute with Row 5000 meters or Run 3 miles
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

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 style workout designed for Jake B. , Travis R., Mike R, Ann Lee, Chris Covington and every athlete that wants to improve their body and mind.

Post time for 1500 meter swim or 5000 meter row or 5k run (or all three if your feeling froggy) below in comments.