TFW Renegade category: Renegade 50:50
11.27.24. Renegade – 50:50
Warm Up 2L High Knees 30s table top plank 2L Butt Kicks 30s knees to elbow plank 2L Karoka 20s/20s side plank with leg r...
Read More 11.20.24. Renegade – 50:50
Coaches Note: Only use finisher if time remains. Mobilty – one L of turf (5 min) Open the gate Cradle walk Standing: 2...
Read More 11.13.24. Renegade – 50:50
Warm Up Round 1: 4 Ladder High knees + 20 air squat to calf raise + 15 leg drops + 10 HR pushups Round 2: 4 Ladder SL Ho...
Read More 11.6.24. Renegade – 50:50
Warm Up 40:20 x 3 a1. Row – medium speed a2. Scap Pull ups b1. Wall sits b2. Side Shuffle c1. Treadmill Run c2. Ladder...
Read More 10.30.24. Renegade – 50:50
Warm Up 30:15 x 3 Ea SL Alternating RDL & Walk Out Plank + Reach Prone Russian Twist & KB Good mornings 20:10 x ...
Read More 10.23.24. Renegade – 50:50
WARM UP 5 Rounds :30 Rower/air bike 5 air squats + 5 perfect pushups + Empty Bar Warmup x 2 Rounds 5 hang power snatch 5...
Read More 10.16.24. Renegade – 50:50
WARM UP 2L Ea. 5 Min General Mobility + 3 Rounds: 100 singles max hand stand hold MOBILITY :60/60 banded hip flexor stre...
Read More 10.9.24. Renegade – 50:50
WARM UP 2L Ea: soldier walks high knees butt kicks karoka MOBILITY :60/60 banded lat stretch :60/60 pigeon pose :60/60 c...
Read More 10.2.24. Renegade – 50:50
WARM UP 20:10 x 4 Rounds Each a) high plank hand taps + wide-outs rest :60 b) down dog pushups + med ball deadlifts rest...
Read More 9.25.24. Renegade – 50:50
30:15 x 3 Rounds Each Group a) SL Alt. RDL + long lever plank -rest :60 after 3 Rounds b) seated Russian plate twists + ...
Read More