TFW Renegade category: Renegade Holiday Workouts
2.4.19. Super Bowl WOD – Patriots vs Rams
PATRIOTS VS RAMS WARM UP 1L dynamic quad stretch 1L RDL 1L dynamic hip external rotation (grab knee/foot) 1L traveling a...
Read More 12.31.18. New Years Eve WOD
WARM UP 7 minutes of: 1L walking lunges 1L rev. lunges 2L jog 2L run 2L sprint 2L side shuffle MOBILITY :60/60 couch str...
Read More 12.24.18. 12 Days Of Christmas WOD
WARM UP 5 Rounds: :60 singles :45 air squats :30 KGSU :15 HR Push-ups MOBILITY :60 childs pose :60/60 dowel front rack s...
Read More 10.31.18. Renegade – 50:50
WARM UP (16 min) 1:00 – easy row + 1L active Spiderman + 25 banded chest press 1:00 – medium row + 1L active...
Read More 5.30.18. Murph
“MURPH” For Time 1 Mile Run 100 Pull-Ups 200 Pushups 300 Air Squats 1 Mile Run...
Read More 5.28.18 Memorial Day WOD
WARM UP (24 min) You Go I Go 5 – 2L banded high knees 5 – 2L banded sprints 5 – 2L banded back peddle ...
Read More 1.1.18. New Years WOD
Coaches Notes: Have everything set up before class starts. Determine where you want your stations prior to class startin...
Read More 12.22.17 12 Day’s of Christmas
Warm Up :30’s Go’s a. active spidermans b. active sampson c. cobra a. qua...
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