Within the next 24 hours, head to Search4hurt on facebook LIKE and SHARE if you think Leah will be a great TeamS4Hurt member. Just LIKES and SHARES count.
Over 24 hours we will count the LIKES and SHARES: the original video is
Leah Richardson #sharethehurt
If you think she can do it. Please. Like. Share. http://youtu.be/rHKvR2M-FNY
Tuesday, July 9, 2013
Military Workouts 27 Jun 13
A.M
1,1,1,1 Deadlift
5 x 5 Wide Stance Straight Legged Deadlift
5 x 5 Lower Back Extension
3 x 30 Good Mornings
P.M
Rest and Stretch
1,1,1,1 Deadlift
5 x 5 Wide Stance Straight Legged Deadlift
5 x 5 Lower Back Extension
3 x 30 Good Mornings
P.M
Rest and Stretch
Military Workouts 26 Jun 13
A.M
10 x 400m Row @ 1:1 rest
P.M
6 Rounds of:
20 x Torsion Bar Shoulder Press
20 x Torsion Bar Sumo Deadlift High Pull
20 x Atomic Crunch
20 x Squat
Row 100m
Military Workouts 25 Jun 13
A.M
8 x 3 Bench Press
4 x 6 Bench Row
6 x 8 DB Clean and Push Press (each arm)
4 x 15 Rolling Tricep Extensions
Then:
5 Rounds of:
Max Heaves and Pushups.
Drop 2 Heaves and 10 Push Ups each round.
P.M
10 Rounds of:
10 x Power Clean
10 x Lying Heaves
10 x Burpee
Run or Row 200m
8 x 3 Bench Press
4 x 6 Bench Row
6 x 8 DB Clean and Push Press (each arm)
4 x 15 Rolling Tricep Extensions
Then:
5 Rounds of:
Max Heaves and Pushups.
Drop 2 Heaves and 10 Push Ups each round.
P.M
10 Rounds of:
10 x Power Clean
10 x Lying Heaves
10 x Burpee
Run or Row 200m
Military Workouts 24 Jun 13
A.M
1,1,1,1 Back Squat
5 x 3 Box Squats
8 x 2 Speed Deadlifts
3 x 5 One Legged Squats
Then:
8 x 400m Cycle Sprints @ 1:1 rest
P.M
AMRAP 20min:
40m Overhead Walk
5 x Tyre Flip
10 x Wall Ball
10 x KB Swing
Military Workouts 22 Jun 13
A.M
5 x 500m Cycle Sprints
P.M
3 Rounds of:
Max Hand Stand Push Ups on paralette bars
12 x Ring Dips
15 x Reverse Grip Lying Heaves
5 x 500m Cycle Sprints
P.M
3 Rounds of:
Max Hand Stand Push Ups on paralette bars
12 x Ring Dips
15 x Reverse Grip Lying Heaves
Military Workouts 21 Jun 13
A.M
3 Rounds of each block before moving onto the next:
B1
30 Shoulder Press
10 Heaves
200m Row
B2
30 Sumo Deadlift High Pull
10 Dips
200m Row
30 Bench Press
10 Lying Heaves
200m Row
P.M
1,1,1,1 Bench Press
4 x 6 Bent Over Row
Then 3 Rounds of:
15 x Rolling Tricep Extension
10 x Side Bends
5 x DB Shrugs
10 x Toes to Bar
Then:
5km Row as cool down
Military Workouts 20 Jun 13
A.M
8 Rounds of:
400m Row
15 x Ball Slams
15 x Sumo Deadlift High Pull
50 x Skips
15 x Front Squat
P.M
1,1,1,1 Front Squat
3 x 3 Deficit Deadlift (go deep)
4 x 10 Straight Legged Deadlifts
3 x 12 Lower Back Extensions
Then Later:
5 Rounds of:
Max Heaves and Max Push Ups
Drop 2 heaves and 10 Push Ups each round
Military Workouts 19 Jun 13
A.M
AMRAP 30min
10 x Power Clean
10 x Push Press
10 x Lying Heaves
10 x Wall Ball
10 x Box Jumps @ 24inch
AMRAP 30min
10 x Power Clean
10 x Push Press
10 x Lying Heaves
10 x Wall Ball
10 x Box Jumps @ 24inch
Military Workouts 18 Jun 13
A.M
10 x 400m Rowing intervals @ 1:1 rest
P.M
5 x 3 Close Grip Bench Press
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extensions
8 x 5 Clapping Push Ups
Then:
150 Push Ups, when you break the set, sprint 50m. For Time.
10 x 400m Rowing intervals @ 1:1 rest
P.M
5 x 3 Close Grip Bench Press
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extensions
8 x 5 Clapping Push Ups
Then:
150 Push Ups, when you break the set, sprint 50m. For Time.
Military Workouts 17 Jun 13
A.M
8 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift
P.M
3 Rounds of:
5 x Knees To Feet Jumps
10 x Jumping Lunges
5 x One Legged Squats
15 x Squat Jumps
8 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift
P.M
3 Rounds of:
5 x Knees To Feet Jumps
10 x Jumping Lunges
5 x One Legged Squats
15 x Squat Jumps
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