Warmup
50 meter high knees jog
50 meter karaoke
10 arm rotations forwards backwards
10 air squats
10 inchworm to push-up
20 walking lunges
Sandbag workout
5 rounds for time
10 shoulder press with ruck or sand bag
15 toe to bar
20 burpees
15 situps
10 pull ups
run 400 meter
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Cool down
Foam roll as needed
Box breathing 5×5
SGPT warmup
100 meter jog
50 meter karaoke
10 arm circles forward backwards
10 inchworm to push-up
100 jump ropes
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 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
10 arm circles forward backwards
10 four count jumping jacks
10 four count windmills
10 Samson stretch
100 jumping jacks
SGPT workout
“Jordan”
For Time
100 Kettlebell Swings (24/16 kg)
100 Sit-Ups
100 Air Squats
100 Push-Ups
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if no Kettlebell then use sandbag
No sandbag? Make one DIY Sand bag tips here:
SGPT cool down
Yoga butterfly position
Yoga cobra position
Box breathing 5×5
SGPT warm up
50 meters high knees jog
10 four count jumping jacks
10 four count windmills
25 meter bear crawl
20 walking lunges each leg
10 Samson stretch
SGPT workout
“Georgie”
AMRAP in 21 minutes
7 Burpees
11 Push-Ups
22 Kettlebell Swings (54/35 lb)
Buy-in: 65 Sit-Ups
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SGPT cool down
Foam roll as needed
Box breathing 5×5
SGPT warmup
100 meter jog
10 four count jumping jacks
25 meter bear crawl
10 arm circles forward backwards
10 inchworm to push up
10 Samson stretch
100 jump rope
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 butterfly position
Yoga cobra position
Box breathing 5×5
SGPT warmup
100 meter jog
10 four count jumping jacks
10 four count windmills
10 arm rotations forwards backwards
10 Samson stretch
10 air squats
10 inchworm to pushups
100 jump ropes
SGPT workout
“Hey Buddy”
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
Foam roll as needed
Yoga butterfly position
Yoga warrior position
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 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
“SC4” workout
For Time
Buy-In: 44 Push-Ups
Directly into, 4 Rounds of:
400 meter Run
4 Front Squats (115/85 lb)
4 Burpees
4 Thrusters (115/85 lb)
4 Burpees
4 Push Presses (115/85 lb)
4 Burpees
4 Power Cleans (115/85 lb)
4 Burpees
Buy-Out: 44 Push-Ups
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If you dont have barbell then use sandbag.
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
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 (each leg)
100 jump ropes
SGPT 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:
https://sealgrinderpt.com/blog/navy-seal-workout/how-to-make-a-tire-sled-diy-tips.html/Substitute 5k trail run or ruck hike with weight if no sled
SGPT cool down
Yoga butterfly position
Yoga pigeon position
Box Breathing 5×5