SEALgrinderPT 7-13-12

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.

Post time below in comments.

Seal Fit Stack

SGPT Upcoming Events

Personal Online Coaching

Work 1-on-1
with SEAL Grinder's Brad McLeod
To Achieve Your Goals

pic of brad

Personal fitness training from Brad McLeod, Navy Seal and CrossFit Level 1 instructor. Delivered online, directly to you.

"I recommend Brad to anyone that seriously wants to go to BUDs or anything else in life... try these workouts. Hooyah!" - Chris H.

learn more button