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Wednesday 1March 2017
Posted by Shannon Tate on February 28, 2017 at 7:51pm 1 Comment 1 Like
NOTHING WILL MAKE
YOU FEEL BETTER EXCEPT
DOING THE WORK
Oly Lifting- Snatch
Then...
15 Min AMRAP of:
20 Alternating Lunges
10 Bar Facing Burpees
50 Double Unders
Tuesday 2 August 2016
Posted by Shannon Tate on August 1, 2016 at 7:59pm 0 Comments 0 Likes
Even though the future seems far away,
it is actually beginning right now.
Strict Press
Pull ups
Then…
800 Run
21 Push Press
21 Toes2Bar
400 Run
15 Push Press
15 Toes2Bar
200 Run
9 Push Press
9 Toes2Bar
Monday 13 June 2016
Posted by Shannon Tate on June 12, 2016 at 9:21pm 0 Comments 0 Likes
You're always one decision away
from a totally different life
Front Squat
Then…
4 Rounds of:
AMRAP in 3 Minutes of:
12 Back Rack Lunges
6 Standard Push Ups
Rest 1 minute in between rounds
Monday 6 June 2016
Posted by Shannon Tate on June 5, 2016 at 9:53pm 0 Comments 0 Likes
Front Squat
Then…
12 min AMRAP of
5 Bear Complex
10 burpees
Rest 2 min
Then
400 Run or 500 Row
Wednesday 1 June 2016
Posted by Shannon Tate on May 31, 2016 at 8:18pm 0 Comments 0 Likes
Get comfortable being uncomfortable.
Get confident being uncertain.
Don't give up just because something is hard.
Pushing through challenges is what makes you grow.
Back Squat
5 rounds for time of:
15 Wall Ball Shots
10 Burpees
5 Toes2Bar
Monday 30 May 2016
Posted by Shannon Tate on May 29, 2016 at 8:30pm 0 Comments 0 Likes
MURPH
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY,
who was killed in Afghanistan June 28th, 2005.
There will be several scaling options, so athletes of all levels should show up!
MURPH "CINDY" STYLE
For Time:
1-Mile Run
20 Rounds:
5 Pull-ups
10 Push-ups
15 Air…
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