TFW Renegade category: Renegade WOD categories
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...
Read More 11.8.24. Renegade – Strength
WARM UP 3 Parts: a) 3 min on cardio – user choice b) 3 Rounds: 10 med ball front squats + :05 second iso Glute bridge ...
Read More 11.7.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR calves + Ankle walk 1 45″ea+10ea SMR Glutes + Foam roller snow ange...
Read More 11.6.24. Renegade – 50:50
Warm Up 40:20 x 3 a1. Row – medium speed a2. Scap Pull ups b1. Wall sits b2. Side Shuffle c1. Treadmill Run c2. Ladder...
Read More 11.5.24. Renegade – Interval
Exercise Sets Reps Rest Animal walks Frankenstein walk 1 2L Tiger crawl 1 1L Inch worm 1 1L Froggies 1 1L 3mins on/ 2min...
Read More 11.4.24. Renegade – Strength
WARM UP 3 Parts: a) Partner “you go-I-go”: 5 Rounds Ea – 2 Lengths Sled Push b) 3 Rounds – 6 slide board body sa...
Read More 11.1.24. Renegade – Strength
WARM UP 30:15 x 3 Rnds Ea. Group: a) HR pushups + glute bridges rest :60 b) alt. KBS + bird dogs rest :60 c) strict kb s...
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