5.3.19. Renegade – Strength

5.3.19. Renegade – Strength

Posted on by Renegade Personal Training & Fitness

*Coaches Note: no pull-up challenge today due to Murph practice

WARM UP

x 2 Ea

a1. 2 easy down backs
a2. cones 1-2 high knees
a3. cones 2-3 lunge – knee grab
a4. cones 3-4 traveling hamstring stretch

b1. 2 easy down backs
b2. cones 1-2 butt kicks
b3. cones 2-3 RDL
b4. cones 3-4 heel step walk

c1. 2 easy down backs
c2. cones 1-2 high knee skip
c3. cones 2-3 air squats
c4. cones 3-4 soldier walks

MOBILITY

1:00 cobra
1:00 Childs pose

STRENGTH

A. EMOM x 8 Min:

  • 4 deadlifts (115/175)

B. 3 Minute AMRAP

  • 4/4 DB snatch
  • 6/6 KB step ups

Rest 1:00

C. 3 Minute AMRAP

  • 4/4 DB snatch
  • 6/6 KB step ups

REST 1:00

D. 3 Minute AMRAP

  • 4/4 DB snatch
  • 6/6 KB step ups

WOD

Murphy Practice – 10 RFT

  • 100M sprint
  • 5 pullups
  • 10 pushups
  • 15 air squats