Navy SEAL Sandbag Workouts

Kokoro sand bag workout
10 pushups on sand bag
15 walking lunges with bag
20 push press with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
15 kettlebell swings with bag
15 thrusters with bag
15 dead lifts with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
jog 200 meters with sand bag
20 power cleans with bag
20 push ups on bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 overhead walking lunge with sand bag
10 burpees and jump laterally over bag
20 kettlebell swings with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 kettle bell swings with sand bag
20 pushups on sand bag
20 walking lunges
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 100 meters with bag
10 burpees with bag
run 100 meters
10 burpees with bag

Kokoro sand bag workout
10 halo’s (bring bag up and over head in halo motion)
15 push ups on bag
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
Overhead walking lunge 50 meters with bag
15 kettlebell swings
15 pushups on bag
15 dead lift with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
Run 200 meters with bag
10 burpees and jump over bag
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 walking lunge (each leg) with bag overhead
20 pushups on bag
20 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 100 meters with bag overhead
20 walking lunge with bag overhead
20 thrusters with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
15 kettlebell swings with bag
15 push press
15 pushups on bag
15 squats with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 200 meters with bag overhead
20 dead lifts with bag
20 thrusters with bag
20 walking lunges (each leg) with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 200 meters with bag overhead
20 dead lifts with bag
20 thrusters with bag
20 walking lunges (each leg) with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 kettle bell swings
20 push press
20 push ups on bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 200 meters with bag overhead
50 walking lunges with bag
20 push press with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
25 push press
20 kettle bell swings
15 thrusters
10 push ups on bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
run 200 meters with bag overhead
20 pushups on bag
20 sit-ups with bag
20 dead lift with bag
20 push press with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 push press
20 dead lifts
20 push ups on bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 walking lunge each leg with bag overhead
15 kettle bell swings
10 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
10 kettle bell swings with bag
10 push press
10 squats with bag
10 shoulder press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
10 pushups on bag
20 walking lunges with bag
15 pushups on bag
25 walking lunges with bag overhead
run 200 meters
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
20 kettle bell swings with bag
15 pushups on sand bag
15 push press
rest 15 seconds
then press sand bag overhead for as long as possible and note time

email mbmcleod@mindspring.com with any questions.

Kokoro sand bag workout
run 200 meters with bag
10 pushups on bag
20 walking lunges with bag overhead
10 pushups on bag
20 walking lunges with bag overhead
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
15 thrusters
15 kettle bell swings
20 walking lunge with bag overhead
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
Run 200 meter with bag
20 walking lunges
20 push ups on bag
20 kettle bell swings
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
15 push press
20 push ups on bag
20 dead lifts with bag
rest 15 seconds
then press sand bag overhead for as long as possible and note time

Kokoro sand bag workout
Run 200 meters with bag
20 dead lifts
20 thrusters
rest 15 seconds
then press sand bag overhead for as long as possible and note time