Workout

SEALgrinderPT will feature each month a killer workout.  We will list up the workout, post comments along with advice and tips on how to improve your times, reps and skills. 

Stay tuned to this page as we post up a workout and then work beast hard to make ourselves better.  Train Hard!

Kettlebell Rope workout – January 2013

March workout 2012 – Small Space workout 2

February workout 2012 – Small space workout 1

January Workout 2012 – Small Space Workout with a log

December 2011 – Filthy Fifty

November 2011 – Fat Angie Sandwich

October 2011 – SGPT workout – Running Cindy

September 2011 – SGPT Workout of the Month – Murph
Murph Workout Tips


August 2011 – SGPT Workout of the Month – Helen

July 2011 – Workout of the Month = Kettlebell-box jumps-tire drag metcon

June 2011 – Workout of the Month = Jackie

SGPT WORKOUTS + EXERCISES 

SGPT Workouts
Check out the SGPT workouts below to help you improve your weakness (pullups, pushups, run, core).

Pullup workouts
Pullup ladder
Walking lunge + pullups
GI Jane
Nicole
Severin
Angie
HSPU + Pullups
HSPU + C2B
Run-Pullup-Squat
McCluskey

Pull Squat Pull
Cindy
Double unders/Pull ups
Death by HSPU + Pull ups
20 plus workout
Kettlebell-Pullup-Double Under workout

Pushups
JT
Ring Pushup WOD
The Burner WOD
Ace

Ryan
Angie
Benoit
HSPU + Pullups
MU+HSPU+Burpee
Row-pushup workout
Blake workout

Cindy
Bradley workout
Grinder PT workout

Run
5k run
5K Trail run
Ruck march

Tabata bottom + Run

Run-Pullup-Squat
Griff
Stadium Stair sprints
400 meter sprints
Long sprint workout
Speed day sprint workout
Christine Run
Run and double unders
800 meter sprint workout
Michael
Tadpole Run
SEALFIT Sprints
Stews Burly Workout

Swim
Swim sprint and pushup
Swim 2k
Swim sprint and air squats
Run Swim Run

Cardio
Murph
Crazy Kelly
Tire Flip metcon
Frenzy light
Crash and Burn
Jerry
The Burner
Knights
Tire flip Crush
BackStreets
Sprint + Squat
Tabata bottom + run
Running Cindy
Blake
100 plus 50 WOD

SGPT Fight Gone Bad
Tabata Something Else
4 Rounds BW
Independence WOD
Lookout WOD
Running Cindy 200
Filthy Fifty
Kampfschwimmer WOD
MHRWS WOD
Kettlebell and Cardio Test

Chippers
Kitchen Sink
Kristan’s CF workout
SGPT Lumberjack
Deck of Cards
Alligator
Assault 12
100 cruiser
Orokrok Test
Filthy Fifty

Gymnastics/Core
Wall Climb workout
Ledesma
Anakin

Core
Hollow Rock
Michael
Waiters Walk
Box Jumps-TTB-Pull Ups

SandBag Workout
SGPT Lumberjack

Double Unders
The Burner WOD
Double unders/Pull ups
Anakin

Legs
Sixer WOD
Knights WOD
400m lunge
Wilmot WOD
Tadpole Run

Active Recovery
Sled drag
Ruck march
Long Row
Stretch workout
Yoga Stretch workout

Row
5k Row
Small – workout

More SGPT Exercises
Pushups
regular pushups
 Alternating hand forward hand back pushups
Burpees
8 count bodybuilders
Pushups with hands on blocks
Incline Pushups
Decline Pushups
Star pushups
Medicine Ball pushups
clapping pushups
Hate-makers

Pullups
regular pullups
 close grip pullups
 wide grip pullups
 mountain climber pullups
 weighted pullups
rope pullups
typewriter pullups
ring pullups
ring muscle ups
bar muscle ups
wall muscle ups
jumping pullups
burpee pullups

Chest stretch
Press Press Fling
 Swimmers stretch

Shoulder Stretch
Arm circles
 figure 8 arm circles
Up, Back and Overs
Swimmers Stretch

Hamstring Stretch

Legs spread touch floor
 Cross legs touch floor
 Pilea squat  (toes out, push on knees)
Lunges
 Hurdlers stretch

Calf stretch
Sitting calf raise
 Standing and pushing against wall

Hip stretches
Leg Kick and swivel
Frog stretch (yoga)
Duck walk
Air squat
Standing hip flexor stretch
Sitting ITB stretch
Standing ITB stretch

Torso Stretch
Trunk rotations
 Trunk bending fore and aft

Stretches
Cherry pickers
High jack – high jills

Plyometrics
Jump tucks
 Plyo Ice skaters
 Vertical leaps
 split jumps
lateral jumps
airborne heismans
Box jumps
duck walk box jumps

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If you have any questions on any exercises please email brad@sealgrinderpt.com.

SEALgrinderPT can provide you with custom workouts and programs to increase your strength, flexibility, lower your running times and increase speed.  For more info check out www.sealgrinderpt.com/coachin/ ad contact SEALgrinderPT at brad@sealgrinderpt.com to get started today.

I look forward to hearing from you and starting you on your path to your goals today.

Brad McLeod
brad@sealgrinderpt.com
CrossFit level 1 certified trainer
#24316254
SEALgrinderPT