TFW Renegade category: Renegade Strength
10.11.24. Renegade – Strength
WARM UP 3 Lot Runs (slow-medium-fast) -then- 1 Round Of: 20 Banded Thrusters 15 Push Ups 10 Total BW Lunges MOBILITY 5/5...
Read More 10.4.24. Renegade – Strength
WARM UP 7 Minutes Of: Lunge – high knee grab – 1L Jog – 2L Run – 2L Sprint – 2L Side Shuffle – 2L -then- 20 ...
Read More 9.30.24. 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 9.27.24. Renegade – Strength
WARM UP 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 2 Min Fo...
Read More 9.23.24. Renegade – Strength
WARM UP a) 2 min cal row b) big block run c) 1:00 hollow hold d)Â empty bar warmup x 2 rounds 6 hang cleans 6/6 SL RDL â...
Read More 9.16.24. Renegade – Strength
WARM UP 4 Rounds: 200m jog :10 hollow rock 10 air squats :20 side planks – L/R 10 press ups MOBILITY :90 tactical frog...
Read More 9.13.24. Renegade – Strength
WARM UP a. 2 min row/bike or run rest 1:00 b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges rest...
Read More 9.9.24. Renegade – Strength
WARM UP (14 min) 2 Groups a) 2 Min Cal Row/Bike b) 1 big block run -then- 30:15 x 4 Rounds (everyone together) med ball...
Read More 9.6.24. Renegade – Strength
WARM UP a. 20:10 x 4 rounds SA KB clean – R SA KB clean – L KGSU rest 1:00 b. 20:10 x 2 rounds alt side lunges bird ...
Read More 9.2.24. Renegade – Strength
WARM UP (9 min) 2 min max cal row or bike 1 lot run -then- :90 tactical frog :90 wall – hip stretch STRENGTH For 30 Mi...
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