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 ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
split jumps – 15
situps – 25
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20
Run to pool.
warmup with 500 meters combat side stroke (no fins)
Swim with long pants and fins for 500 meters sidestroke with fins for beginners.
1000 meters with fins intermediate swimmer.
1500 meters with fins for advanced swimmer.
Task #2. Swim underwater for distance (not touching sides of pool). Log distance traveled. Do 3 times. Only do this drill with a swim buddy.
Task #3. Perform pool drills. Throw 3 objects into deep end of pool. With a mask filled up with water – swim down and retrieve. Note distances apart each item and log in training book. As you become more comfortable increase distance. Only do this drill with swim buddy. Never perform pool drills alone.
Run back to your barracks or base.
Post time and effort notes to comments.
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
A new book I just started is No Hero: The Evolution of a Navy SEAL. I will be posting up a review on this book in the near future so stay tuned and look for it.
Where can I find out more info on the Navy SEAL program? Go to the main Navy website here:
This workout is for all athletes looking to improve their bodies and minds.
post time for WOD in comments below.