SGPT Lumberjack – WOD
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers – 25 – two count
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 with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
split jumps – 15
situps – 25
pushups with sideways walk – 20
thai plank – 10 each side
reverse crunches – 20
sitting calf stretch – 10then….
SEALgrinderPT Lumberjack
200 air squats
Run 400m
20 KB swings with 40 lb sand bag or cinder block
Run 400m
20 Overhead Squats with 40 lb sand bag
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 (each leg) overhead walking lunges with 40 lb sand bag
Run 400m
PM workout
100 pushups for time
100 situps for time
then…
Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization
Question: What is a good book that you recommend about Navy SEAL training and what it takes to become a frogman?
Check out the book Fearless: The Undaunted Courage and Ultimate Sacrifice of Navy SEAL Team SIX Operator Adam Brown. This is an excellent book that will give you the inside scoop on what it really takes.
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