admin

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 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 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
10 Samson stretch

SGPT workout
“Andy”
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb./80 lb.
50 box jumps, 24 in./20 in.
75 deadlifts, 115 lb./80 lb.
1.5-mile run
75 deadlifts, 115 lb./80 lb.
50 box jumps, 24 in./20 in.
25 thrusters, 115 lb./80 lb.
Post time in comments
Scale as needed
If no barbell use sandbag

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
Boom sandwich run
Five rounds of:
800m run at moderate pace
50 air squats
50 sit-ups
25 burpees
800m as fast as you can

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
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
“Death by Pull ups”
EMOM For as Long as Possible
1 Rep in the first minute
2 Rep in the second minute
3 Rep in the third minute
etc.
Choose any single movement (pull-ups, thrusters, burpees, cleans, snatches, rope climbs, etc.). Then, each minute on the minute (EMOM), starting at the top of the minute, with 1 repetition in minute 1, complete one more repetition per minute each subsequent minute (2 reps from 1:00-2:00, 3 reps from 2:00-3:00, etc.). Continue until you can no longer complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round.

Workout #2
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.

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
“Zachary Tellier”
For Time
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions—650 reps in total.

Tips and Strategy

Keep a steady pace–a good strategy for any WOD over 20 minutes long. And if there’s a movement that you’re particularly proficient at, go faster during that movement. Remember: Hero WODs like this are designed to honor fallen men and women, so work hard.

Intended Stimulus

This chipper-style WOD is long and steady. Since there’s quite a bit of variety in the movements (burpees, push-ups, lunges, sit-ups, and air squats) you should move constantly and take very little rest. If you find yourself needing to rest more than a few seconds at a time, reduce the volume of repetitions and/or scale the movement.

Scaling Options

This is a lengthy, bodyweight workout designed to take approximately 30 minutes or less. Scale the volume and/or the required skill level (see: Push-Up Scaling | Sit-Up Scaling) so you can move continuously. Long rest breaks will reduce the intended intensity of this Hero WOD.

Beginner A
10 Burpees

10 Burpees
15 Push-Ups

10 Burpees
15 Push-Ups
20 Lunges

10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups

10 Burpees
15 Push-Ups
20 Lunges
25 Sit-Ups
30 Air Squats

Beginner B
10 Burpees

10 Burpees
15 Incline Box/Bench Push-Ups

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups

10 Burpees
15 Incline Box/Bench Push-Ups
20 Lunges
25 Anchored Sit-Ups
30 Air Squats
Post time in comments

Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

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
“CHAD”
For Time
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Scale as needed
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

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
“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions: 7 Handstand Push-Ups, 7 Thrusters, 7 Knees-to-Elbows, 7 Deadlifts, 7 burpees, 7 Kettlebell Swings, and 7 Pull-Ups.

Scale weight and exercises as needed. If you can do handstand push-ups then do regular pushups

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.