TFW Renegade category: Renegade WOD categories
12.23.24. Renegade – Strength
Warm Up 5:00 General Mobility Activation (x2): Booty Bands 15 Banded Squats 15 Banded Good Mornings 15/15 Lateral Mini ...
Read More 12.20.24. Renegade – Strength
Warm Up 5 Min of: Walk 1 length turf, Jog 1 length turf, Run 1 length turf, 10 KGSU Mobility 10/10 T-Spine Floor Trace 6...
Read More 12.19.24. Renegade – Interval
Exercise Sets Reps Rest Partner MB W.U. MB slams 3 10 MB chest pass 3 10 MB squat and toss 3 10 MB lateral throw 3 5ea 3...
Read More 12.18.24. Renegade – 50:50
Warm up :30s Go’s slow speed banded row scap pull ups down dog push ups medium speed banded row active spiderman air s...
Read More 12.17.24. Renegade – Interval
Exercise Sets Reps Rest Mobility LAX ball arch smash 1 60″ea LAX ball glute smash 1 60″ea Egyptians 1 10ea 1...
Read More 12.16.24. Renegade – Strength
Warm-Up 5:00 General Mobility Activation 1st Set 90 sec ea wall sits long lever plank v-sit hold 2nd set 60 sec ea wall ...
Read More 12.13.24. Renegade – Strength
Warm Up: Ladder Drill (x4) Line Drill (20s) Activation (20s) Q...
Read More 12.12.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Ankle circles 1 10ea/10ea Scaption, from toes 1 15 Bottom squat w/ thoracic rotation 1 ...
Read More 12.11.24. Renegade – 50:50
Warm Up -switching from movement(15 seconds) to body weight exercise(15 reps) -Movement: jog, side shuffle, skip, butt ...
Read More 12.10.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Lateral bear crawl 1 1/2 L each Chimp walk 1 1L Backward Crab walk 1 1L Forward Cra...
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