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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
Start with 10 to 15 lbs and work your way up. The same with distance start short distance and work your way up. Use good boots and socks and put bodyglide or vaseline on our feet.

Tips: https://sealgrinderpt.com/blog/navy-seal-workout/ruck-marching-tips.html/

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
“Tamores”
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
post time to comments

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
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
Mark Klement workout
74-44-11 Reps for Time
Burpees
Push-Ups
Sit-Ups
Air Squats
Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each. Complete all 74 Burpees before moving to the 74 Push-Ups, etc.

Score is the time on the clock when the last round of air squats is completed.

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
“Roney run”
4 rounds for time
200 m run
11 thrusters, 135 lbs
200 m run
11 push presses, 135 lbs
200 m run
11 bench presses, 135 lbs
Post time to comments
If no bench press then lay on back and press sand bag

*if you want to just run today – go for 5k run course with some hills. Post time in comments.

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

SGPT warmup
x10 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
“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

SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Yoga video: https://www.youtube.com/watch?v=CQl9VS6Wvko
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

Deep breathing article: https://sealgrinderpt.com/crossfit-2/breathing-exercises-for-athletes.html/

Work on sitting with legs spread and work your head down towards knees while performing deep breathing. This is called the “wide angle seated forward bend”.

Read 5 minutes minimum from a good book
SGPT recommended books

Sleep 8 hours minimum

Sleep and recovery tips article:

SGPT warmup
20 arm circles forwards and backwards (big circles)
20 four count windmills
10 Samson stretch
100 jump ropes
10 pushups slow
100 meter jog

SGPT workout
Steve Skipton Sr. workout
For Time
400 meter Run
25 Kettlebell Swings (45 lbs)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (45 lb)
1 mile Run
25 Kettlebell Swings (45 lbs)
25 Burpees
25 Air Squats
25 Kettlebell Push Press (45 lbs)
400 meter Run
post time in comments

SGPT cool down
Foam roll as needed
Box breathing 5×5 – check out this deep breathing exercise article
Yoga butterfly position
Yoga dragonfly position
Write in your journal – check out this training journal 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
Ruck hike. Start with 10 to 15 lbs and work your way up. The same with distance start short distance and work your way up. Use good boots and socks and put bodyglide or vaseline on our feet.

Tips: https://sealgrinderpt.com/blog/navy-seal-workout/ruck-marching-tips.html/

SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

Check out SGPT mental conditioning audios here:

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
100 jump ropes

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