SEALgrinderPT 9-30-11

The Wave – Workout
warmup with 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 – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility drill (groiner) – 3 laps
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
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 – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10

then…

Wave – Workout
run 1 mile
50 pull ups
50 push ups
50 box jump 24 inch
50 Thrusters #65 (use sand bag if no bar bell)
run 1 mile
35 pull ups
35 push ups
35 box jumps
35 thrusters
Run 1 mile
25 pull ups
25 push ups
25 box jumps
25 thrusters
Run 1 mile
10 pull ups
10 push ups
10 box jumps
10 thrusters

Rest and hydrate

Evening workout
3 rounds for time
25 hollow rock
20 knee to elbows
15 sit ups

then… cool down stretch with

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 Zak S, Will M, Cody S, Cesar R, Justin N, Shane P, Jake B. , Travis R and every athlete that wants to improve their body and mind.

Post time below in comments.