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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
“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
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
Write in your journal

SGPT rest and recovery workout
30 minutes of Warrior yoga
SGPT yoga video

5 minutes of deep breathing exercises to clear your mind.
Read 5 minutes minimum from a good book
SGPT recommended books

Write in your journal and review your goals.
Workout/Life journal tips

Walk in your neighborhood or local trail and think about your goals and reflect on how your past 7 days have been. What can you do to improve your life?

Sleep 8 hours minimum
Sleep and recovery tips article:

Lifestyle tips
SGPT Article: How to live a healthy lifestyle

SGPT warmup
20 arm circles forward and backward
20 standing lunges both legs
10 pushups slow
20 air squats
10 pushups
20 walking lunges each leg
100 jump ropes

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 weight vest reviews:
https://sealgrinderpt.com/fitness/workout/top-10-weight-vest-reviews.html/

SGPT cool down
Yoga warrior position
Yoga butterfly position
Yoga pigeon position
Wim Hof breathing – Breathing article:
https://sealgrinderpt.com/crossfit-2/breathing-exercises-for-athletes.html/

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

Sled workout
5 rounds 25 meter push / pull sled
Start with 25% of bodyweight and work your way up to at least bodyweight sled.
Buds prep/Elite athletes can go higher if needed or add more length to sled work.
If you dont have a sled then build one DIY tips here:

Substitute 5k trail run or ruck hike with weight if no sled

SGPT cool down
1 mile walk
Write in journal

SGPT warmup
10 four count jumping jacks
25 meter forward bear crawl
25 meters backwards bear crawl
20 standing lunges each leg
10 Samson stretch
100 jump rope

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

SGPT cool down
Foam roll as needed
Box breathing 5×5

SGPT rest and recovery workout
30 minutes of Warrior yoga
SGPT yoga video

5 minutes of deep breathing exercises to clear your mind.
Read 5 minutes minimum from a good book
SGPT recommended books

Write in your journal and review your goals.
Workout/Life journal tips

Walk in your neighborhood or local trail and think about your goals and reflect on how your past 7 days have been. What can you do to improve your life?

Sleep 8 hours minimum
Sleep and recovery tips article:

Lifestyle tips
SGPT Article: How to live a healthy lifestyle

SGPT warmup
100 meter jog
50 meter karaoke
50 meter backwards jog
20 walking lunges each leg
10 Samson stretch
10 PVC pipe shoulder pass throughs
10 push ups

SGPT workout
“Viola”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Use barbell or sand bag

BUDS prep add 3 mile run (or bike) to or from the gym

SGPT cool down
Box breathing 5×5
Yoga butterfly position
Yoga pigeon position

SGPT warmup
100 meter jog
10 four count jumping jacks
10 arm rotations forwards backwards
10 four count windmills
10 sand bag overhead press
10 standing lunges each leg
10 Samson stretch

SGPT workout
5k Ruck hike with weight
Start with 10 to 15 lbs and work your way up. 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 cobra position
Yoga butterfly position

SGPT workout
“Klement”
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.

You can do this as a 20 min with as Many Reps as Possible.

SGPT rest and recovery workout
30 minutes of Warrior yoga
SGPT yoga video

5 minutes of deep breathing exercises to clear your mind.
Read 5 minutes minimum from a good book
SGPT recommended books

Write in your journal and review your goals.
Workout/Life journal tips

Walk in your neighborhood or local trail and think about your goals and reflect on how your past 7 days have been. What can you do to improve your life?

Sleep 8 hours minimum
Sleep and recovery tips article:

Lifestyle tips
SGPT Article: How to live a healthy lifestyle