McCluskey – WOD
warmup with Navy SEAL workout
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
hip mobility drills ( Mtn Athlete HUG drill) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
High Jack High Jill – 10 each arm
Cherry Pickers – 10
airborne heismans – 20
standing pause air squat – 30 seconds
divebomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 50
pushups with sideways walk – 20
thai plank – 10 each side
leg levers – 25
reverse crunches – 20
sitting calf stretch – 10

then…

“McCluskey“

Three rounds of:
9 Muscle-ups – substitute 4 ring dips and 3 ring pullups for each muscleup
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you’ve got a twenty pound vest or body armor, wear it.

Kevin Montoya 26:28 (20lb vest), Rob Miller 26:50 (20lb vest), Carey Kepler 28:17, Lance Cantu 30:07 (20lb vest), Michael Giardina 32:44 (20lb vest).
Post time to comments.

PM workout
3 rounds for time – Kokoro Core-Ab workout
15 toe to bars
10 burpees
25 hollow rock
25 air squats

Yoga cobra stretch – 10 breath
Yoga frog stretch – 10 breath
Plie squat stretch – 10 breath
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for Zak S, Chris H, Cody S, Justin N, Shane P, Jake B., Brian P, Felix S, John R, Dan R, Anne L, Travis R and every athlete that wants to improve their body and mind.

Post time below in comments.

YOGA + STRETCH + RECOVERY WORKOUT
Stretch slow and methodically for 30 min.
Drink lots of filtered water
arm in front of chest – 5 seconds each arm
cow face stretch – 5 each arm
wrist stretch – 10 seconds each way
wrist rotations – 10 each way
neck rotations – 10 clockwise
neck Rotations – 10 forward and back

Arm circles 10 each way
Figure eight arm rotations – 10 each way
Standing windmills – 20
Bent windmills - 20
Standing hamstring stretch legs straight – 10
Standing hamstring stretch legs crossed – 10
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
SGPT hip mobility drills – 5 each leg
standing windmills arm alternate over head – 10
swimmers chest stretch – 10
Sitting IT Band stretch – 10 each leg
Sitting calf stretch – 10
Standing hip flexor stretch – 5 each leg
duck walk – 10 forward, 10 reverse
Plie squat stretch – 10butterfly stretch x 10
Yoga Cobra stretch x 10
Yoga Downward Dog x 10
Yoga warrior pose x 10
Yoga Frog stretch – 10 minutes
then….
10 minutes deep breathing and meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Navy SEAL style frogman grinder PT workout designed for all that seek to improve their bodies and minds.

Post to comments below and please post to comments if you have any questions on the stretches

FitDeck Coupon

FitDeck Coupon Code 2013
Use FitDeck Coupon code “grinder” for 10% off your next FitDeck purchase. This FitDeck discount coupon code is good until October 15, 2012.

Click here and use the FitDeck coupon Code @ FitDeck.com

Navy SEAL reviews FitDeck workout cards

Check out FitDeck “Navy SEAL workout” cards @ FitDeck.com.

FitDeck Overview
FitDeck is a unique deck of 56 playing cards containing illustrations and instructions describing over 50 different exercises, stretches, and movements.

These ‘no-equipment’ FitDecks contain exercises that require only your bodyweight to perform. ‘FitDeck Bodyweight’ is our flagship product in this popular series of ‘no-equipment’ FitDecks.
Choose any of these eight FitDeck titles and enjoy the freedom to workout when you want – where you want.

Check out FitDeck cards to put variety into your workouts

FitDeck Bodyweight
FitDeck Senior
FitDeck Junior
FitDeck Yoga
FitDeck Pilates
FitDeck Stretch
FitDeck Prenatal
FitDeck Postnatal
FitDeck Basketball
FitDeck Soccer
FitDeck Swimming

These FitDecks can be used on their own — or they can be mixed into other FitDecks or FitDeck Boosters to create hundreds of interesting cross-training opportunities.

We are always on the look out for coupon codes for our members and will post them up as soon as we find out the next one.

Check out a review of the Navy SEAL workout FitDeck cards

FitDeck Coupon

MOBILITY + RECOVERY WORKOUT
Stretch slow and methodically for 30 min.
Drink lots of filtered water
Arm circles 10 each way
Figure eight arm rotations – 10 each way
Standing windmills – 20
Bent windmills - 20
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
SGPT hip mobility drills – 5 each leg
standing windmills arm alternate over head – 10
Standing lunge – 10 each leg
air squats (hang out in the bottom) – 10
duck walk – 10 forward, 10 reverse
Plie squat stretch – 10
Yoga Cobra stretch x 10
Yoga Downward Dog x 10
Yoga Frog stretch – 10 minutes

foam roll and stretch with band as necessary (shoulder work)
10 minutes deep breathing and meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Photo of competitor at CrossFit Dahlonega “Tired Yet” competition taken by Kath from CrossFit North Atlanta .

Navy SEAL style frogman grinder PT workout designed for all athletes that seek to improve their bodies and minds.

Post to comments below and please post to comments if you have any questions on the stretches

Special Forces swim workout #4

first do 30 minutes of Navy SEAL grinder PT

wrist stretch – 10 each way

wrist rotations – 10 each way

Arm circles 10 each way

Press, press, fling – 10

Up, back and overs – 10

Shoulder pass throughs with pole – 10

Hip swivel kicks forward – 15 each leg

hip swivel kicks side – 15 each leg

Jumping jacks 25

hip mobility drills ( SEALFit drill ) – 5

Mountain climbers – 25 – two count

Pushups – regular 20

Swimmers chest stretch – 10

alternate hand forward hand back pushups – 15

airborne heismans – 20

standing pause air squat – 30 seconds

standing hip flexor stretch – 5 each leg

dive bomber pushups – 10

Standing lunge – 20 (10 each leg)

air squat – 50

pushups – wide – 10

frog jump lateral jump (1 ft high minimum) – 10

eight count bodybuilders – 10

split jumps – 15

situps – 25

burpee with frog broad jump – 10

plie squat stretch – 10

heavy weighted situps – 25 (30 lb. weight)

flutter kicks – 50 four count

crunches – 25

reverse crunches – 20

then….

Run to pool.
warmup 250 meters freestyle
Swim 500 meters sidestroke no fins for time. Note in training log.
then..
500 meters with fins beginner swimmer
1000 meters with fins intermediate swimmer.
1500 meters with fins for advanced swimmer.
cool down 250 meters freestyle.

Task #2. Perform pool drills. Drop a weight to deep end in pool. With a 1 foot long piece of cord – dive down and tie a square knot around it. Surface. Go back down and untie knot and tie a bowline. Surface. Go back down and untie and swim for distance. Note distance. Never do these drills alone. Always with a swim buddy.

Run back to your barracks or base.

Post time and effort notes to comments.

then…

Yoga cobra stretch – 10

Yoga frog stretch – 10

Plie squat stretch – 10 (really work to get your knees out and stretch)

Yoga downward dog – 10

Yoga frog – 10 minutes

10 minutes of deep breathing/meditation/visualization

Special Forces Swim Workouts and Tips

This workout is for all athletes looking to improve their bodies and minds.

post time for WOD in comments below.

20 plus Workout
first do 30 min. of Navy SEAL grinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs – 10
Hip swivel kicks (forward) – 15 each leg
Hip swivel kicks (side) – 15 each leg
Jumping jacks 25
SGPT hip mobility (groiner)drill – 3 cycles
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
Standing lunge – 20 (10 each leg)
air squat – 50
Pushups with sideways walk – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
pushups with sideways walk – 20
thai plank – 10 each side
sitting flutter kicks – 20
reverse crunches – 20
sitting calf stretch – 10

then….
20 plus Workout
5 rounds for time
20 pullups
run 200 meters
20 pushups
run 200 meters
20 sit ups
run 200 meters
20 air squats
run 200 meters

then…

Yoga cobra stretch – 10
Yoga frog stretch – 10 minutes
Plie squat stretch – 10 (really work to get your knees out and stretch)
10 minutes of deep breathing/meditation/visualization

Navy SEAL style workout designed for Cesar R, Will M, Zak S, Justin N, Shane P., and every athlete that wants to improve their body and mind.

Post time below in comments.

Ruck march 7 miles – WOD
first do 30 minutes of Navy SEAL grinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
hip mobility drills ( SEALFit drill ) – 5
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
dive bomber pushups – 10
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

then….

Ruck March for 7 miles with 20 lb back pack
wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run.
SGPT ruck march tips

then…

Yoga cobra stretch – 10
Yoga frog stretch – 10
Plie squat stretch – 10 (really work to get your knees out and stretch)
Yoga downward dog – 10
Yoga frog – 10 minutes
10 minutes of deep breathing/meditation/visualization

This workout is for Travis R., Jake B, Brian C., Mike R., Chris H., Chris C, Ann Lee, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.

YOGA + STRETCH + RECOVERY WORKOUT
Stretch slow and methodically for 30 min.
Drink lots of filtered water
arm in front of chest – 5 seconds each arm
cow face stretch – 5 each arm
wrist stretch – 10 seconds each way
wrist rotations – 10 each way
neck rotations – 10 clockwise
neck Rotations – 10 forward and back

Arm circles 10 each way
Figure eight arm rotations – 10 each way
Standing windmills – 20
Bent windmills - 20
Standing hamstring stretch legs straight – 10
Standing hamstring stretch legs crossed – 10
Hip swivel kicks forward – 15 each leg
Hip swivel kicks sideways – 15 each leg
SGPT hip mobility drills – 5 each leg
standing windmills arm alternate over head – 10
swimmers chest stretch – 10
Sitting IT Band stretch – 10 each leg
Sitting calf stretch – 10
Standing hip flexor stretch – 5 each leg
duck walk – 10 forward, 10 reverse
Plie squat stretch – 10butterfly stretch x 10
Yoga Cobra stretch x 10
Yoga Downward Dog x 10
Yoga warrior pose x 10
Yoga Frog stretch – 10 minutes
then….
10 minutes deep breathing and meditation

Walk for 15 minutes and reflect on your day and visualize where you are heading on your journey.

Navy SEAL style frogman grinder PT workout designed for all that seek to improve their bodies and minds.

Post to comments below and please post to comments if you have any questions on the stretches

“Nicole” WOD
first do 30 min Navy SEAL grinder PT
wrist stretch – 10 each way
wrist rotations – 10 each way
Arm circles 10 each way
Press, press, fling – 10
Up, back and overs – 10
Shoulder pass throughs with pole – 10
Hip swivel kicks forward – 15 each leg
hip swivel kicks side – 15 each leg
Jumping jacks 25
SGPT hip mobility drill groiner – 5 each leg
Mountain climbers – 25 – two count
Pushups – regular 20
Swimmers chest stretch – 10
alternate hand forward hand back pushups – 15
airborne heismans – 20
standing pause air squat – 30 seconds
standing hip flexor stretch – 5 each leg
Standing lunge – 20 (10 each leg)
air squat – 50
pushups – wide – 10
frog jump lateral jump (1 ft high minimum) – 10
eight count bodybuilders – 10
split jumps – 15
situps – 25
burpee with frog broad jump – 10
plie squat stretch – 10
heavy weighted situps – 25 (30 lb. weight)
flutter kicks – 50 four count
crunches – 25
reverse crunches – 20

You can scale up on each of these exercises and add more to each one.

then….

Nicole
As Many Rounds as Possible (AMRAP) in 20 minutes
Run 400 meters
Max rep pullups
score is highest number of pullups completed in each round. Log your rounds and post below in comments.

cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” Bruce Lee

This workout is for Travis R., Travis S., Mike R., Chris H., Chris Covington, Ann Lee, and all other athletes looking to improve their bodies and minds.

post time for Nicole WOD in comments below.

Run – Swim – Run workout
first do 30 minutes of Navy SEAL grinder PT

wrist stretch – 10 each way

wrist rotations – 10 each way

Arm circles 10 each way

Press, press, fling – 10

Up, back and overs – 10

Shoulder pass throughs with pole – 10

Hip swivel kicks forward – 15 each leg

hip swivel kicks side – 15 each leg

Jumping jacks 25

hip mobility drills ( SEALFit drill ) – 5

Mountain climbers – 25 – two count

Pushups – regular 20

Swimmers chest stretch – 10

alternate hand forward hand back pushups – 15

airborne heismans – 20

standing pause air squat – 30 seconds

standing hip flexor stretch – 5 each leg

dive bomber pushups – 10

Standing lunge – 20 (10 each leg)

air squat – 50

pushups – wide – 10

frog jump lateral jump (1 ft high minimum) – 10

eight count bodybuilders – 10

split jumps – 15

situps – 25

burpee with frog broad jump – 10

plie squat stretch – 10

heavy weighted situps – 25 (30 lb. weight)

flutter kicks – 50 four count

crunches – 25

reverse crunches – 20

then….

Run – Swim – Run workout
Run 1 mile, Swim 0.5 mile, Run 2 miles
if no pool, then row.  If no rower then do..
25 sand bag presses with 40 lb bag
25 sumo dead lift high pull with bag
25 overhead squat with bag
25 kettlebell swings with bag
25 pushups on bag
25 burpees without bag
Post time to comments.

then…

Yoga cobra stretch – 10

Yoga frog stretch – 10

Plie squat stretch – 10 (really work to get your knees out and stretch)

Yoga downward dog – 10

Yoga frog – 10 minutes

10 minutes of deep breathing/meditation/visualization

This workout is for John R, Felix, Anne L, Per H, Christopher H, Nick L, Chris M, Brandon J, Haisam K, Ony A, Jake B, and all other athletes looking to improve their bodies and minds.

post time for WOD in comments below.