• Members
  • Blog
    • News
    • Daily SGPT Content
    • YOUTUBE
    • Event Hub
      • SOF Prep Academy
      • FreakFrog Montana 2018
  • Interviews
  • Reviews
    • Gear Reviews
    • Supplements
  • Military
    • GoRuck
  • Gear
  • Fitness
    • Training Tips
    • workout
    • Sports
    • SEALFIT
    • Mental Training
  • Store
    • Books
    • Military Gear
    • Discounts
  • ABOUT
  • Home
  • Online Training
    • 180 Day Program
    • 90 Day Strength
    • 30 Day Bodyweight
    • FreakFrogMan BUD/s Prep
  • Event Hub
    • FreakFrog Montana 2018
    • SOF Prep Academy
  • Members
    • Coaching
  • Online Store
    • Audio Downloads
    • Books
You are here: Home / Blog / Daily SGPT Content / SEALgrinderPT 9-8-12

SEALgrinderPT 9-8-12

September 7, 2012 by Brad Leave a Comment

Swim 2000 m or Row 3000m or run 5k trail run or paddle surfboard
warmup with Navy SEAL workout
wrist stretch – 10 each waym
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
hip mobility drills ( Mtn Athlete HIM drill) – 5
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
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 minimum) – 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
crunches – 25
reverse crunches – 20

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

then….

Swim 2000 meters or Row 3000 m or Run 5k
for swim – warmup with 200m freestyle
10 poolside dips
500 m combat swimmer stroke (for time)
15 poolside dips
500 m freestyle (for time)
20 pushups
300 m cool down with breast stroke
25 pushups
use fins

or…
Row 3000m

or…
Run 5k trail run

or…paddle surfboard
in the open ocean or lake
note time and distance

PM workout
500 jump ropes or 100 double unders

then…
Yoga cobra stretch – 10 breath
Plie squat stretch – 10 breath
Yoga downward dog – 10 up down
Yoga frog – 3 minutes
10 minutes of deep breathing/meditation/visualization

Navy SEAL workout designed for Christopher H, Felix S, John R, , Billy M, Zak S, Ryan M., Anne L, JP, Per H, Ben R, C Mellon, Mike Sharpe, Brandon J, Nick L, Travis R, Jake B, and every athlete that wants to improve their body and mind.

Photos by Kath Knox, CrossFit North Atlanta

Post time and thoughts below in comments.

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Google Plus
  • Facebook
  • YouTube
  • Email
  • RSS Feed
Seal Fit Stack
The Top 10 Navy SEAL Workouts Book

Get The Top 10 Navy SEAL Specific
Workouts FREE From Former
Navy SEAL Brad McLeod

SGPT Upcoming Events



Freak Frog Training, Montana

Google+

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
SGPT
Grinder Strength Pull Ups
Fight To Win Phone
Supplement
Rise Up!

SGPT T-shirts + Hoodies

SGPT Tshirts On Sale $19.99
Go To Top
SEALgrinderPT, LLC. © Copyright 2009 - 2019 . All rights reserved. Phone: 404-906-0726 | 275 Stone Mill Trail, Sandy Springs GA 30328. [email protected] | Privacy Policy