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SGPT warmup
100 meters jog
25 meters backward jog
25 meters jog side to side step
20 four count jumping jacks
20 four count windmills
10 slow pushups
20 air squats
100 jump ropes

SGPT workout
“Dunn”
Complete as many rounds as possible in 20 minutes of:
3 muscle-ups (or 9 bar dips)
1 shuttle sprint, 5 yards, 10 yards, 15 yards
6 burpee box jump-overs, 20-in. box
On the burpees, jump over the box without touching it.
Post rounds in comments

Cool down 1 mile run

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 jog
50 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
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 warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing 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
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
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 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
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

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 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
Hey Buddy workout
For Time
Buy-In:
250 meter Run
Then, 5 Rounds of:
10 Lunges
10 Air Squats
10 Sit-Ups
8 Burpees
Cash-Out:
250 meter Run

SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing 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
With 20 lb ruck sack (back pack)
400 meter brisk hike up hill
25 push-ups
Return to bottom of hill
25 push-ups
Return up hill
25 burpees
Return bottom of hill
25 burpees
Return up hill
25 air squats
Return down hill
25 air squats
Return up hill
25 four count flutter kicks (ruck on stomach
Return down hill
25 four count flutter kicks
end
All exercises are done with ruck sack. Put the ruck sack on your stomach while doing flutter kicks.
Advanced athletes can carry heavier ruck sack do a second round and take a sand bag or sand ball

if you are going for Special Forces/BUDS then try for a third round.

You can make this workout as hard as needed.

Post time and rounds 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 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
“MANION”
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
post time to comments
If no barbell then use sand bag.
If you dont have 135 lbs sand bag then scale as needed.

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 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
“Jordan”
For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
post time in comments
if no Kettlebell then use sandbag
No sandbag? Make one DIY Sand bag tips here:

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
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.