SGPT warm up
20 four count jumping jacks
50 meter jog
20 four count windmills
25 meter karaoke
25 meter backwards jog
10 air squats
SGPT workout
“Gunny”
For Time
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
50 Push-Ups
50 Sit-Ups
1 mile Weighted Run (50/35 lb)
Wear a Weight Vest, Body Armor, loaded Ruck Pack or whatever is needed to load yourself with 50 lb. for the runs.
SGPT cool down
Foam roll as needed
SGPT warmup
20 four count jumping jacks
30 seconds run in place high knees
20 air squats
20 arm circles
20 four count windmills
SGPT workout
5k ruck hike. Go further if you can and did elevation in the hills or staircase or stadium stairs
SGPT cool down
Foam roll as needed
Box breathing 5×5
SGPT warmup
20 air squats
10 Samson stretch
10 inchworm to pushup
20 meter bear crawl
20 meter backwards bear crawl
SGPT workout
Tama
5 rounds, each for time of:
165-lb./110-lb. squat cleans, 7 reps
165-lb./110-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
SGPT cool down
Yoga butterfly position
Yoga dragonfly position
5×5 box breathing
SGPT workout
10 sled drag pulls 25% of bodyweight
10 sled drag pulls 50% of bodyweight
10 sled drag push 50% of bodyweight
SGPT cool down
Foam roll as needed
Box breathing 5×5
Yoga butterfly position
Yoga dragonfly position
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
“Havana”
Complete as many rounds as possible in 25 minutes of:
150 double-unders (or 300 jump ropes)
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scale as needed
Use sand bag if you dont have a barbell.
SGPT cool down
Yoga cobra position
Yoga butterfly position
Yoga pigeon
SGPT warmup
20 four count jumping jacks
10 air squats
20 four count windmills
10 pushups
PVC pass through
20 meter bear crawl
20 meter backwards bear crawl
SGPT workout
“Griff”
For Time
800 meter Run
400 meter Run (backwards)
800 meter Run
400 meter Run (backwards)
SGPT cool down
Foam roll as needed
Yoga Cobra position
Yoga butterfly
Yoga dragonfly
SGPT warm up
10 air squats
15 seconds jog in place high knees
10 single straight leg deadlifts
10 wide feet touch floor
5 inchworm into pushup
10 PVC pass throughs
10 good mornings
10 overhead squats
SGPT workout
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.
SGPT cool down
Foam roll as needed (Foam roll tips)
Box breathing 5×5 (Box breathing tips)
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 Warrior 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 Article: How to live a healthy lifestyle
SGPT warm up
30 seconds jog in place
25 meters high knees
25 meter backwards jog
20 four count windmills
25 meter karaoke
25 meter walking lunges
100 jump ropes
SGPT workout
“Zach 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.
SGPT cool down
Foam roll as needed
Box breathing 5×5
SGPT warm up
25 meter bear crawl
25 meter backwards bear crawl
25 meter high knee jog
25 meter backwards jog
20 walking logs each side
20 four count jumping jacks
10 pushups slow
SGPT workout
5k trail run or more. Find a hilly area. Sprint up hills and slow jog down.
Trail run tips: https://sealgrinderpt.com/crossfittraining/trail-running-tips-for-crossfit-athletes.html/
SGPT cool down
Yoga butterfly position
Yoga dragonfly position
Box breathing 5×5