TFW Renegade category: Renegade WOD categories
2.20.25. Renegade – Interval
Exercise Sets Reps Rest Animal walks Crab walk 1 1L Duck walk 1 1L Tiger crawl 1 1L Lateral bear crawl 1 1L ea. Heel wal...
Read More 2.19.25. Renegade – 50:50
WARM UP 5 Min General Mobility PART I. 3 x 4 Min Strength AMRAPS – Rest 2 minutes between amraps A1. Core Series 20 si...
Read More 2.18.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Knee drivers 1 10ea SA big shoulder circles 1 8ea/8ea Bent-over thoracic rotation 1 10e...
Read More 2.17.25. Renegade – Strength
Warm Up x 2 5/5 each direction Fire Hydrants 5/5 Wide step mountain climbers 10 roll back – v – reach 20 wide outs d...
Read More 2.14.25. Renegade – Strength
Warm Up 5 Minutes general walking mobility (coaches choice) Line Drills: 20 sec drills + 4 width of gym down backs afte...
Read More 2.13.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Ankle walk 1 10ea Shin box to kneel 1 8ea Side-lying shoulder arc 1 10ea Bottom squat w...
Read More 2.11.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Heel walk + toe walk 1 1L ea Foam roller T spin 1 15 Foam roller snow angels 1 15 Fire ...
Read More 2.10.25. Renegade – Strength
Warm Up x 2 5/5 each direction Fire Hydrants 5/5 Wide step mountain climbers 10 roll back – v – reach 20 wide outs 2...
Read More 2.7.25. Renegade – Strength
Warm Up 2 lengths high knees + 1 length lunge w. high knee grab + 15 air squat-calf raise 2 lengths butt kicks + 1 lengt...
Read More 2.6.25. Renegade – Interval
Exercise Sets Reps Rest Warm up Shuffle + Scap pull ups+ L stretch 2 2L+10+10ea Grapevine + PVC RDL + sit to stand 2 2L+...
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