SEALgrinderPT 8-1-11

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.