TFW Renegade category: Renegade Strength
9.17.21. Renegade – Strength
WARM UP 2000 M Row Partner Relay – switching every 2ooM, partners not rowing perform wall sit, plank, v-sits MOBILITY/...
Read More 9.13.21. Renegade – Strength
WARM UP (12 min) :30 Row :30 Lateral squat jump over plate :30 active spiderman :30 Row :30 Lat. squat jump over plate :...
Read More 9.10.21. Renegade – Interval
WARM UP 3 Rounds: 8.8. 1/2 knee kb windmill :30/30 side planks 20 med ball situps + 2 Rounds: 10 double bounce air squat...
Read More 9.6.21. Renegade – Strength
WARM UP (14 min) Boot Bands x 2 Rounds: 20 banded back squats 20/20 glute/hip ext. 20/20 mini band clamshells down/back ...
Read More 9.3.21. Renegade – Strength
WARM UP EMOM x 12 Minutes: M1 – cone killers M2 – 15 KGSU M3 – 1L duck walk -then- 3 Rounds: 5.5. SL b...
Read More 8.30.21. Renegade – Strength
WARM UP (8-10 Min) 3 Lot Runs (slow-medium-fast) -then- 1 Round Of: 20 Banded Thrusters 15 Push Ups 10 Total BW Lunges M...
Read More 8.27.21. Renegade – Strength
WARM UP (10 Min) 7 Minutes Of: Lunge – high knee grab – 1L Jog – 2L Run – 2L Sprint – 2L Side Shuffle – 2L -...
Read More 8.23.21. Renegade – Strength
WARM UP (12 min) a) 2 min cal row b) :30 Ea – inch worms, down dog cobra, active sampson, air squats c) EVERYONE TOGET...
Read More 8.20.21. Renegade – Strength
WARM UP (18 min) 3 Rounds: 2 min cal row 1 lot lap -then- 30:15 x 4 Rounds: Push Ups (3-2-1) Air Squats (3-2-1) MOBILITY...
Read More 8.16.21. Renegade – Strength
WARM UP (15 min) a) 2 min cal row b) big block run c) 1:10 hollow hold d) empty bar warmup x 2 rounds 6 hang cleans 6/6...
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