Renegade WOD categories – Page 4 – Renegade Personal Training & Fitness

3.20.25. Renegade – Interval

Exercise Sets Reps Rest Animal Walks Frankenstein walk 1 1L Inch Worm 1 1L Bear crawl 1 1L Bunny hops 1 1L Froggies 1 1L...

WARM UP 20:10 x 4 Rounds a. jumping jacks & active spiderman rest 60s after 4 rounds of a. b. med ball slams & a...

Exercise Sets Reps Rest SMR- Member choice 5 mins Activation 3-way band pull 3 10ea BW SL squat 3 10ea Grapevine 3 2L Hi...

WARM UP (19 min) E90 On 90 x 3 Rounds (13.5 min) M1: side shuffle until 30s mark + max plank M2: jog until 30s mark + ma...

WARM UP 2 Rounds of 1:00 minute work/:20 rest 1:00 singles 1:00 ladder high knees 1:00 plate sit-ups 1:00 ladder ickey s...

Exercise Sets Reps Rest Mobility Dynamic front rack stretch 1 10ea Bottom squat w/ thoracic rotation 1 10ea Fire hydrant...

WARM UP :30 pvc pass through :30 pvc OHS :30 pvc side bends :30 alt hamstring stretch 2L active sampson 2L quad stretch ...

Exercise Sets Reps Rest Warm up Jog+ 3-way band pull 2 2L+8ea Jog+ Banded lying SL hip bridge 2 2L+10ea Jog+ Supermans 2...

Warm Up 3 Rounds Of: 60s singles 60s sit ups 60s jog, back peddle, side shuffle (all 1 length) 60s wall sits Stretch 60s...

Warm Up 2 Rounds of :20s roll back – v – reach fire hydrants (L/R) wide step mountain climbers down dog cobra groine...