TFW Renegade category: Renegade WOD categories
11.22.24. Renegade – Strength
WARM UP :60 singles + 4 x’s ladder high knees + 5 air squats + 5 HR pushups :60 singles + 4 x’s ladder icky shuffle ...
Read More 11.21.24. Renegade – Interval
Exercise Sets Reps Rest Warm-up (2 people per group) Group 1: Fish game (4 mins) Group 2: Mobility (4 mins.) coach’...
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 11.19.24. Renegade – Interval
Exercise Sets Reps Rest Activation SL squat 2 10ea Bent-over I’s, Y’s, and T’s 2 10ea SL lateral line ...
Read More 11.18.24. Renegade – Strength
WARM UP :30 EA jumping jacks push ups wide-outs bent over monster band rows mountain climbers monster band high pulls ac...
Read More 11.15.24. Renegade – Strength
WARM UP User choice Cardio = 3 min air bike or 500M Row + 3 Rounds: 10 HR Pushups 10 KBS 10 Jack knives MOBILITY :30/30 ...
Read More 11.14.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills Forward hops 1 4 Lateral hops 1 2ea 2in-2out 1 4 2in-2out lateral 1 2ea Icky shuff...
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 11.12.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Downward dog to cobra 1 15 Table top to tripod 1 8ea Komodo dragon 1 10ea Knee drivers ...
Read More 11.11.24. Renegade – Strength
WARM UP 2 Rounds Of: 15 banded chest press 15 banded high rows 15 banded deadlifts MOBILITY :30 down dog cobra :45/45 se...
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