Several months ago while shopping at Barns&Noble with the family yhc came across a book called. Navy Seals Elite Training and thought to myself I wonder if there is anything in this book that we don’t do in F3. To my surprise most of the stuff in the book we already do, but in the back of the book are some different phase workouts. So I bought the book read it and then it just sat there at the house not being used. Until a couple weeks ago on one of our midweeks yhc broke down and put the book to work. 3-Dog was my first guinea pig and to our surprise the Phase One workout in the book is interesting and intense. Now it’s a low rep count, but don’t be fooled by that. Then this past Thursday night Frag and Herbal Essence got to experience Phase One. And at the end of the workout yhc asked them how bad was it. And they both replied instantly “it sucked.” Now the good thing about the workout is it’s all laid out for you in the book you just follow it step by step. And Phase One is a group of 21 different exercises that hit every muscle group. And here’s how it goes.
COP
SSH x 10 IC
Copperhead Squat x 10 IC
Little Arm Circle x 20 IC
Reverse Little Arm Circle x 20 IC
IST x 10 IC
ATT x 10 IC
Burgers x 5 OYO
Phase One
Merlin x 5 IC
Alligator Crawl x 1 minute
WW2 Sit-Up x 10 OYO
Bear Crawl x 1 minute
8-Count Body Builder x 10 OYO
DFRB x 10 OYO
Pull-up x 10 OYO
Star Jump x 10 OYO
Dip x 5 IC
Speed Skater x 10 IC
Deep Squat x 25 OYO
4-Count Overhead Press with blocks x 10 IC
Lunge x 10 each leg OYO
Switch Lunge x 10 each leg OYO
Up-Downs x 10 on my count
Turtle Shell x 1 minute
Crab Crawl x 1 minute
8- Count Shoulder Crushed wick bricks x 10 IC
Jump in Place x 2 minutes
Mountain Climber x 10 IC
Slalom Skier x 10 IC
Mary
Flutter Kick x 10 IC
Low Dolly x 10 IC
Moleskin
Like I said don’t let the low rep count fool you this routine sucks. And yhc has never seen The Dude stop in mid exercise and he did this morning. So this workout will take you down. He said he was good all the way up to jumping in place for 2 minutes and thats when he broke.
WOD
“‘Lord, if it’s you,’ Peter replied, ‘tell me to come to you on the water.’ ‘Come,’ he said. Then Peter got down out of the boat, walked on the water and came toward Jesus”. Matthew 14:28–29
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