TFW Renegade category: Renegade WOD categories
7.29.24. Renegade – Strength
WARM UP 5 Minutes General Mobility -then- 3 Rounds: 400M run 15 HR pushups 12 kb goodmornings 9 K2E 6 squat jumps 3 groi...
Read More 7.26.24. Renegade – Strength
WARM UP Big block run x 2 1st – slow jog 2nd – fast run -then- :60/60 couch stretch :60/60 hip/low back stretch :60 ...
Read More 7.25.24. 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 7.24.24. Renegade – 50:50
WARM UP (5-7 min) CONE DRILLS x 2 Rounds sprint/back peddle killers (4 cones) high knees (1) lunges (2) butt kicks to la...
Read More 7.22.24. Renegade – Strength
WARM UP 1 Big Block Run -then- 5/5 each direction (per side) – fire hydrants 10 roll back to v-reach 10/10 wide step m...
Read More 7.19.24. Renegade – Strength
WARM UP 30:15 x 3 Rounds a) walk out plank & reach + air squat to calf raise -rest :60 b) wide step mountain climber...
Read More 7.18.24. Renegade – Interval
Exercise Sets Reps Rest Warm up Jog + 3-way band pulls 1 2L+10ea Jog + Bottom squat w/ thoracic rotation 1 2L+10ea Jog +...
Read More 7.17.24. Renegade – 50:50
WARM UP 5:00 SMR anything tight/sore -then- 1:00 inch worms + :30 kb strict sit-ups + :15 wide-outs 1:00 act. sampson + ...
Read More 7.16.24. Renegade – Interval
Exercise Sets Reps Rest Mobility Sit-to-stand 1 10 Quadruped thoracic rotation 1 10ea Bent-over I’s, Y’s, an...
Read More 7.15.24. Renegade – Strength
WARM UP :10 high knees in place + 4 easy down backs + 2L traveling hamstring stretch :10 high knees + 4 easy down backs ...
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