SEALgrinderPT 6-6-13

Workout of the Day – SEALfit WOD
warmup with 30 min Navy SEAL  frog 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
 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  – 20
 reverse crunches  – 20
  sitting calf stretch  – 10then….

SEALfit  WOD
Run 1 mile
75 Pullups
100 Pushups
125 Situps
150 Squats
Run 1 mile

then…
  Yoga cobra stretch   – 10
 Yoga frog stretch  – 10 minutes
 Plie squat stretch  – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Navy SEAL frog grinder PT style workout designed for Will M, Justin N, Cesar R, Zak S, Jake B, Travis R. and every athlete that wants to improve their body and mind.

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