admin

SGPT warmup
50 meter jog
25 meter backwards jog
25 meter karaoke
20 four count jumping jacks
20 meter bear crawl
20 meter backwards bear crawl
10 slow pushups – breathe air in at bottom – exhale air at top
10 slow air squats – breathe air in at bottom – exhale air at top

SGPT workout
“Mac” workout
2 Rounds for Time
50 Air Squats
5 Pull-Ups
7 Burpees
2 minute Plank Hold (cumulative)
50 Push-Ups
elite athletes can add another round

SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:

SGPT rest and recovery workout

Write in your journal and review your goals.

Walk in your neighborhood and think about your goals.

30 minutes of yoga and deep breathing
SGPT yoga video

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article:

SGPT warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

SGPT workout
“LEATH”
10 Rounds for Time
4 Burpee Box Jump Overs (24/20 in)
9 American Kettlebell Swings (24/16 kg)
20 Push-Ups
24 Air Squats
post time in comments

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT warmup
50 meter forward jog
50 meter backwards jog
20 four count jumping jacks
20 four count windmills
20 arm circles big and small forward and backwards
10 Pushups slow

SGPT workout
Ruck hike with weighted backpack
Start with 10 to 15 lbs in your pack. This can be water, food, extra battery and cell phone.

Slowly work your way up adding more weight, distance and elevation.

Use good boots and socks and put bodyglide or vaseline on our feet.

More ruck hiking Tips:

Recommended boots:

Recommended socks:

Use bodyglide on feet / endurance event tips:

SGPT cool down
Yoga 15 minutes
Butterfly position
Sitting wide legs bend forward position
Cobra position to Downward dog
SGPT yoga video: https://www.youtube.com/watch?v=CQl9VS6Wvko
Box Breathing 5×5
Deep breathing exercises article:

Write in your training journal
journal tips: https://sealgrinderpt.com/blog/navy-seal-workout/training-log-improvement-tips.html/

SGPT warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

SGPT workout
“Tama”
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
post time to comments
*if you cant do toe to bar then substitute with knees to chest
* if you dont have a barbell for farmers carry then use 5 gallon buckets with sand.
*you can perform hang power cleans with sandbag if no barbell.

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT rest and recovery workout

Write in your journal and review your goals.

Walk in your neighborhood and think about your goals.

30 minutes of yoga and deep breathing
SGPT yoga video

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article:

SGPT warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes

SGPT workout
“Tamores”
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT warmup
10 air squats
10 Samson stretch
10 single leg deadlift
10 wide feet standing windmill
10 wide feet touch floor 1-2-3
10 inchworm to pushup
10 mountain climbers (deep lunge) slow feet to hands
10 PVC pass throughs
10 overhead squats

SGPT workout
Trail run for 5k or more. Stay off asphalt and sidewalks as much as possible.
Find a log or creek to jump over.
Trail run tips: https://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/

SGPT cool down
Yoga 15 minutes
Butterfly position
Sitting wide legs bend forward position
Cobra position to Downward dog
SGPT yoga video: https://www.youtube.com/watch?v=CQl9VS6Wvko
Box Breathing 5×5
Deep breathing exercises article:
https://sealgrinderpt.com/crossfit-2/breathing-exercises-for-athletes.html/
Write in your training journal
journal tips: https://sealgrinderpt.com/blog/navy-seal-workout/training-log-improvement-tips.html/

SGPT warmup
50 meter jog
25 meters backwards jog
25 meter bear crawl
25 meters backward bear crawl
20 arm circles forward and backward
10 pushups slow
20 walking lunges
100 jump ropes

SGPT workout
“Gunny”
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
post time in comments

SGPT cool down
Foam roll as needed
Position #1
Lay on back with butt against wall and feet in area. Deep breathe in this position for 1 minute.
Position #2
Janu Sirsasana
Head to knee bending forward. Sitting down tuck one heel towards crotch area. Slowly bend forward and moving your head towards your knee. Deep breathe and let gravity carry you down. Dont force this position.
Position #3
Butterfly/Cobblers Pose (BADDHA KONASANA)
Sitting down with knees out and heals together. Breathe deep and slowly press knees towards ground.

If you have any questions on yoga position email Coach Brad (brad@sealgrinderpt.com)

Write in your journal.

SGPT rest and recovery workout

Write in your journal and review your goals.

Walk in your neighborhood and think about your goals.

30 minutes of yoga and deep breathing
SGPT yoga video

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article: