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Shannon Tate's Blog (1,053)

Wednesday 1March 2017

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

Added by Shannon Tate on February 28, 2017 at 7:51pm — 1 Comment

Tuesday 2 August 2016

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…

Continue

Added by Shannon Tate on August 1, 2016 at 7:59pm — No Comments

Monday 13 June 2016

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…

Continue

Added by Shannon Tate on June 12, 2016 at 9:21pm — No Comments

Monday 6 June 2016

Front Squat

Then…

12 min AMRAP of

5 Bear Complex

10 burpees

Rest 2 min

Then

400 Run or 500…

Continue

Added by Shannon Tate on June 5, 2016 at 9:53pm — No Comments

Wednesday 1 June 2016

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:…

Continue

Added by Shannon Tate on May 31, 2016 at 8:18pm — No Comments

Monday 30 May 2016

There will be ONE class at 8:30 am!…
Continue

Added by Shannon Tate on May 29, 2016 at 8:30pm — No Comments

Wednesday 10 May 2016

BE STUBBORN ABOUT YOUR GOALS,

AND FLEXIBLE ABOUT YOUR METHODS.

Clean

Then…

7 minute AMRAP of:

Ladder of

1 Thruster, 1 Pull-up,…

Continue

Added by Shannon Tate on May 10, 2016 at 9:32pm — No Comments

Monday 9 May 2016

The battle is not against who we have been.

It is all out war against who we are becoming.

Get Ready to Squat!

BACK SQUAT

6 sets of 2 Today

…and other fun stuff

Added by Shannon Tate on May 8, 2016 at 9:14pm — No Comments

Wednesday 27 April 2016

If you want growth, you must challenge yourself.

Clean

Then…

4 Rounds - (Rest 1 min between each round)

300m Row or 200m Run

5 Power Cleans

7 Burpees over Bar

9…

Continue

Added by Shannon Tate on April 26, 2016 at 8:32pm — No Comments

Tuesday 26 April 2016

If you take two sentences out of your life

"Im tired" and "I don't feel well"

you will have cured 50% of your

fatigue and illness.

-Wayne Dyer

Strict Press

Strict Pull ups

Then……

Continue

Added by Shannon Tate on April 25, 2016 at 8:47pm — No Comments

Wednesday 20 April 2016

They're either using you, helping you, or watching you.

Snatch and Overhead Squat

Then…

5 Rounds

10 OHS

25 DU

Rest 1 minute btwn each round

Added by Shannon Tate on April 19, 2016 at 8:31pm — No Comments

Tuesday 19 April 2016

Strict Press

Strict Pull ups

Then…

20 min AMRAP of

5 HSPU

5 Pull ups

5 V ups

5 strict Push ups

400 m Run

**increase each exercise by 2 reps each round

round 2) 7  

round 3) 9  

round 4) 11

Added by Shannon Tate on April 18, 2016 at 9:22pm — No Comments

Monday 18 April 2016

Stay Patient

and

Be Persistent

Back Squat

Then…

20 min EMOM

1)  45 sec Row

2)  Walking Lunge

3)  10 Burpees + 20 DU

4)  15 Russian KBS

Added by Shannon Tate on April 18, 2016 at 4:09am — No Comments

11 April 2016

Back Squat

Then…

15 min AMRAP of

15 Goblet Squats

15 Wall Balls

15 KBS

200 m Run

15 Abmat sit ups

Added by Shannon Tate on April 11, 2016 at 4:14am — No Comments

Wednesday 30 March 2016

REMIND YOURSELF THAT YOU DONT HAVE

TO DO WHAT EVERYONE ELSE IS DOING!

Clean

Then…

"The Chief"

5 Rounds of…

3 Power…

Continue

Added by Shannon Tate on March 29, 2016 at 9:23pm — No Comments

Tuesday 29 March 2016

No motivation to workout today…

Just put on your favorite workout clothes, lace up those shoes

And DO IT ANYWAY!!

There is an awesome workout today waiting for YOU!!

Shoulder Press

Then…

4 Rounds of

7 HSPU

14 single arm snatch

200 Run

21 DU

14 Push Balls

7 Toes2Bar

Added by Shannon Tate on March 29, 2016 at 2:40pm — No Comments

Monday 28 March 20116

THE HARD WORK PUTS YOU WHERE

THE GOOD LUCK CAN FIND YOU!

Back Squat

Then

16 min EMOM…

min1:DB SLDL  

min2:weighted jump squat

min3:OH walking…

Continue

Added by Shannon Tate on March 27, 2016 at 9:33pm — No Comments

Tuesday 22 March 2016

Energy Flows Where Intention Goes

Jerk

Then…

Complete in any order and break up reps as desired!  

You must run 4x- 400 m distances!

44 Single Arm Snatch

44 Pull…

Continue

Added by Shannon Tate on March 21, 2016 at 9:57pm — No Comments

Monday 21 March 2016

The lessons you learn, on your journey towards a destination,

will always be more valuable than the destination itself.

Back Squat

16 min EMOM

min 1: 15  DB SLDL

min 2: 20 Air Squats

min 3: 15…

Continue

Added by Shannon Tate on March 20, 2016 at 9:00pm — No Comments

Tuesday 15 March 2016

The definition of failure is when you

choose to do the easy thing over the hard thing

knowing that the hard thing is more rewarding.

Push Press

Then…

400 m Run 

30 DB…

Continue

Added by Shannon Tate on March 14, 2016 at 8:08pm — No Comments

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