SEALgrinderPT 7-23-13

Pullup Ladder – WOD
first do 30 minutes of old skool/new skool BUD/S grinder PT
wrist stretch – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with PVC pipe – 10
Hip swivel kicks 15 each
Jumping jacks 25
hip mobility drills (Mtn Athlete HIM drill) – 5
Mtn climbers – 25 – two count
Pushups – regular 20
Swimmers 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 – reverse hands (planche) – 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
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
leg levers – 25
reverse crunches – 20

then…..

pullup ladder 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

add 20 lb backpack if your feeling froggy

Run 2 miles for time.  Use 20 lb backpack or vest if you like,

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

“Attitude is a little thing that makes a big difference.” Winston Churchill

Workout designed for Chris H., Jake B. , Travis R. and every athlete that wants to improve their body and mind.

Post time and load (vest?) workout below in comments,

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

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