SEALgrinderPT 5-2-13

Tire Flip Crush – WOD
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
SGPT hip mobility drill (groiner)  – 3 laps
Mountain climbers  – 25 – two count
Pushups – regular  20
Swimmers chest stretch – 10
alternate hand forward hand back pushups  – 15
High Jack High Jill  – 10 each arm
Cherry Pickers  – 10
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  – 50
pushups with sideways walk  – 20
thai plank  – 10 each side
leg levers  – 25
reverse crunches  – 20
sitting calf stretch  – 10then….

then…

Tire Flip Crush
Run 1 mile
then..3 rounds of..
50 meter Tire Flip
20 box jumps
15 burpees
then..Run 1 mile
If no tire then sled drag 50 meters
If no sled then 50 air squats.
You need to get a tire and sled

PM workout
3 rounds for time
25 situps
15 knee to chest
20 walking lunges
10 hollow rock

then… cool down stretch with

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 Zak S, Will M, Cody S, Justin N, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.

Post time below in comments.

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