TFW Renegade category: Renegade WOD categories
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 ...
Read More 10.17.24. Renegade – Interval
Exercise Sets Reps Rest Warm up Jog + Knee drivers + Calf raises 2 2L+5ea+10 Jog + Iso. Hip bridge w/ crossover reach + ...
Read More 10.16.24. Renegade – 50:50
WARM UP 2L Ea. 5 Min General Mobility + 3 Rounds: 100 singles max hand stand hold MOBILITY :60/60 banded hip flexor stre...
Read More 10.15.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Ankle walk 1 10ea Foam roller snow angels 1 15 Foam roller T spine 1 15 Fire hydrants 1...
Read More 10.14.24. Renegade – Strength
WARM UP EMOM x 12 Minutes: M1 – cone killers M2 – 15 KGSU M3 – 1L duck walk -then- 3 Rounds: 5.5. SL bridges with ...
Read More 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 10.10.24. Renegade – Interval
Exercise Sets Reps Rest SMR Member choice 1 5 mins Activation Inch worm to push up lower+cobra+downward dog 2 5 3-way ba...
Read More 10.9.24. Renegade – 50:50
WARM UP 2L Ea: soldier walks high knees butt kicks karoka MOBILITY :60/60 banded lat stretch :60/60 pigeon pose :60/60 c...
Read More 10.8.24. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills Quick feet 1 2ea Lateral quick feet 1 2ea SL hops 1 2ea SL lateral hops 1 2ea In-i...
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 ...
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