SEALgrinderPT 5-19-12

SEAL blitz –  WOD
first warmup with 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 – 10
Hip swivel kicks (forward)  – 15 each leg
Hip swivel kicks (side)  – 15 each leg
 Jumping jacks  25
hip mobility drills ( Mtn Athlete HUG 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
divebomber pushups  – 10
Standing lunge  – 20 (10 each leg)
air squat  – 50
Pushups with sideways walk  – 10
frog jump lateral jump  (1 ft high minimum) – 10
eight count bodybuilders  – 10
split jumps  – 15
situps  – 25
pushups with sideways walk  – 20
thai plank  – 10 each side
sitting flutter kicks  – 25
reverse crunches  – 20
 sitting calf stretch  – 10then….

then…

SEAL “blitz” WOD (prep workout for the SEAL Physical Screening Test (PST)
5 rounds for time (20 lb. vest optional)
Row 500 m or 50 sumo deadlift high pulls with 50 lbs.
20 pushups
25 situps
6 pullups (dead hang, no kipping)
run 400 meters

feel free to scale up and wear a 20 lb vest if you like.
if you dont have a barbell use a 50 lb bag of sand.

**below are the SEAL PST (Physical Screening Test) requirements
500 yard swim in 12:30
10 minute rest
42 pushups in 2 minutes
2 minute rest
50 situps in 2 minutes
2 minute rest
6 pull ups (no time limit)
10 minute rest
1.5 mile run in 11:30

then…
Yoga cobra stretch  – 10
Yoga frog stretch  – 10
Plie squat stretch  – 10 (really work to get your knees out and stretch)
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.

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