TFW Renegade category: Renegade WOD categories
10.31.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Leg cradle 1 10ea Egyptians 1 10ea Cat/cow 1 15 – Activation BW Traveling lunge 2...
Read More 10.30.24. Renegade – 50:50
Warm Up 30:15 x 3 Ea SL Alternating RDL & Walk Out Plank + Reach Prone Russian Twist & KB Good mornings 20:10 x ...
Read More 10.29.24. Renegade – Interval
Exercise Sets Reps Rest Warm up 1&3 1 30″ 2&4 1 30″ Ankle circles 1 15″ea/15″ea Bottom s...
Read More 10.28.24. Renegade – Strength
WARM UP a) 3-5 minutes on a cardio machine b) :30 – inchworms, down dog push ups, active sampson, lateral lunges, moun...
Read More 10.25.24. Renegade – Strength
WARM UP 3 Rounds: :30 rower :30 side shuffle :30 wall sit :30 planks MOBILITY :60/60 couch stretch :60/60 pigeon pose :6...
Read More 10.24.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Knee drivers 1 10ea Wall slides 1 15 Close the gate 1 10ea Bottom squat w/ thoracic rot...
Read More 10.23.24. Renegade – 50:50
WARM UP 5 Rounds :30 Rower/air bike 5 air squats + 5 perfect pushups + Empty Bar Warmup x 2 Rounds 5 hang power snatch 5...
Read More 10.22.24. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR quads + SA big shoulder circles 1 60″+5ea/5ea SMR back + Quadruped ...
Read More 10.21.24. Renegade – Strength
WARM UP 2000 M Row Partner Relay – switching every 2ooM, partners not rowing perform wall sit, plank, v-sits MOBILITY/...
Read More 10.18.24. 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 ...
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