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SEAL Grinder PT #1

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SEAL Grinder PT #1

SEAL Grinder PT #1

Tire Drag & Burpee WOD

 WARM UP

  • Wrist Stretch – 10 each way
  • Wrist Rotations- 10 each way
  • Arm Circles – 10 each way
  • Press Press Fling – 10
  • Up Back and Over – 10
  • Shoulder Pass Through PVC – 10
  • Hip Swivel Kicks Forward – 15 each leg
  • Hip Swivel Kicks Side – 15 each leg
  • Jumping Jacks – 25
  • SGPT Hip Mobility Drill – 25 meters
  • Mountain Climbers  – 25 two count
  • Push Ups – 25
  • Swimmers Chest Stretch – 10
  • Alternate hand forward/hand back push ups – 15
  • Airborne Heismans – 20
  • Standing Pause Air Squat – 30 seconds
  • Standing Hip Flexor Stretch – 5 each leg
  • Standing Lunge – 10 each leg
  • Air Squat – 50
  • Wide Push Ups
  • Latteral Frog Jump – 10 (1 foot high minimum)
  • 8 Count Bodybuilders – 10
  • Split Jumps – 15
  • Sit Ups – 25
  • Burpee with Frog Broad Jump – 10
  • Plie Squat Stretch – 10
  • Heavy Weighted Sit Ups – 25 with 30lbs 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.

WORKOUT

4 Rounds for Time of:
Tire drag (bob cat tire) uphill for 100 meters and then back down (200 meters total)
15 burpees
25 double unders

 COOL DOWN

Run 1 Mile at conversation pace 

 

  • Cobra Stretch – 10
  • Frog Stretch – 10
  • Plie Squat Stretch – 10
  • Downward Dog – 10

10 Minutes of Deep Breathing / Meditation / Visualization

Notes:

This is a featured workout developed by SEAL Grinder PT.

To access video clips for the Warmup and CoolDown go to:

SEAL Grinder PT #1

Photo credit:  http://www.itstactical.com/

By |2017-01-11T10:42:04+00:00January 16th, 2011|Categories: All Entries, Elite Athlete WOD|

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