TFW Renegade category: Renegade WOD categories
2.5.25. Renegade – 50:50
WARM UP :30 go’s jumping jacks quad stretch (per side) inch worm down dog push ups hamstring stretch (per side) spider...
Read More 2.4.25. Renegade – Interval
Exercise Sets Reps Rest SMR & Mobility SMR IT bands + Komodo dragon 1 45″ea+10ea SMR Back + Cat/cow 1 60″...
Read More 2.3.25. Renegade – Strength
Warm Up 100 Single Unders + 1 Round of: 20 air squat-calf raise + 10 Russian push ups 100 Single Unders + 2 Rounds of: 2...
Read More 1.31.25. Renegade – Strength
Warm Up 3 Rounds: d/b lateral mini band walk d/b F:B mini band walks 30s prone mini band plank & reach (mini band ar...
Read More 1.30.25. Renegade – Interval
Exercise Sets Reps Rest Ladder Drills Quick feet 1 2ea Lateral quick feet 1 2ea In-in-out-out 1 2ea In-in-out-out latera...
Read More 1.29.25. Renegade – 50:50
WARM UP 1 round of: 20 jumping jacks 10/10 mb partner squat toss 20 wide-outs 10/10 mb partner lateral toss 20 mountain ...
Read More 1.28.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Inch worm to push up lower+cobra+downward dog 1 10 Windshield wipers 1 10ea Ankle walk ...
Read More 1.27.25. Renegade – Strength
Warm Up 30:15 x 2 ea group a. Walk out plank & reach a. Down dog – cobra b. Prone Russian twists b. Alt SL touchdo...
Read More 1.24.25. Renegade – Strength
Core Warm Up X3 15/15 Banded Chops 10/10 Banded SL Raise – Pull over 15 ab mat situps Stretch 90s Tactical Frog 60 s...
Read More 1.23.25. Renegade – Interval
Exercise Sets Reps Rest Animal walks Frankenstein walk 1 2L Inch worm 1 1L Bear crawl 1 1L Bunny hop 1 1L Froggies 1 1L ...
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