SEALgrinderPT 9-14-11

“Small” Workout                  
warmup w/ Navy SEAL workout
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 with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
SGPT hip mobility drill groiner – 3 cycles
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 hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high min) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
hollow rock – 20
crunches – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.

then….

“Small” – Workout
3 rounds for time
Row 1000 meters
50 burpees
50 box jumps – 24 inch box
Run 800 meters

Times for CF Elite athletes – Kristan Clever 39:31, Eric Miller 41:43

then….

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

Navy SEAL workout (frogman grinder PT) designed for Christopher H, Robert C, Matt F, Brian P, John R, Billy M, Kevin F, Dan R, Zak S, Jake B., Travis R, and every athlete that wants to improve their body and mind.

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

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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.

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