SEALgrinderPT 5-17-12

Knights – 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
SGPT hip mobility drill groiner  – 5 each leg
 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….

Knights – Workout of the day
4 rounds for time
20 box jumps
10 meter sprint touch and go x 6
20 squat jumps
20 hollow rock

*in appreciation of the wrestling warrior athletes at Kellam High School – The Knights

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.