TFW Renegade category: Renegade WOD categories
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 ...
Read More 1.22.25. Renegade – 50:50
Warm Up 3 Sets of 20:10 A: Air squat to calf raise Hip bridges Wall sit w. arm slide B: Sit-outs Scap push ups Fire hydr...
Read More 1.21.25. Renegade – Interval
Exercise Sets Reps Rest Warm up Calf raises 3 20″ 10″ BW squat 3 20″ 10″ Band pull-aparts 3 20&#...
Read More 1.20.25. Renegade – Strength
Warm Up 4 Minutes Of: 1 length lunge w. knee grab, 2L side shuffle -then- 3 rounds of: 10 air squats to calf raise + 10 ...
Read More 1.17.25. Renegade – Strength
Warm Up: (12-14 Min) x4 1/2 length inch worm 1/2 length forward groiners 1/2 length rev. groiners 1/2 length crab walk +...
Read More 1.16.25. Renegade – Interval
Exercise Sets Reps Rest Line Drills + Mobility/Activation 1&4 1 30″ Shin box 1 10ea 2&3 1 30″ Foam r...
Read More 1.15.25. Renegade – 50:50
Warm Up SMR 90s t-spine 90s low back 90s/90s medial glute 90s/90s lats -then- 90s Childs pose 60s/60s pigeon pose -then-...
Read More 1.14.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Dynamic front rack stretch 1 10ea Downward dog to cobra 1 15 Bottom squat hold 1 60R...
Read More 1.13.25. Renegade – Strength
Warm Up Ladder drills x 4 EA High Knees Lateral High Knees (2/2) Ickey Shuffle 100 singles 10 push ups 10 KGSU Ladder dr...
Read More 1.10.25. Renegade – Strength
Warm Up *alternate jogging with mobility jog 3 lengths mobility (1L EA) – walking quad stretch & reach, walking ha...
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