TFW Renegade category: Renegade 50:50
1.12.22. Renegade – 50:50
Warm up :30s Go’s a. slow speed banded row a. scap pull ups a. down dog push ups b. medium speed banded row b. active ...
Read More 1.5.22. Renegade – 50:50
Warm Up -switching from movement(15 seconds) to body weight exercise(15 reps) -Movement: jog, side shuffle, skip, butt ...
Read More 12.29.21. Renegade – 50:50
Warm up: x4 Ladder + 10 Reps on pushups + 30 sec on Mobility Bar skip w. kneed drive + push ups + corkscrew skiers + clo...
Read More 12.22.21. Renegade – 50:50
Warm Up 2L High Knees 30s table top plank 2L Butt Kicks 30s knees to elbow plank 2L Karoka 20s/20s side plank with leg r...
Read More 12.15.21. Renegade – 50:50
Coaches Note: Only use finisher if time remains or as extra credit. Mobilty – one L of turf (5 min) Open the gate Crad...
Read More 12.9.21. Renegade – Interval
Exercise Sets Reps Rest SMR – Member choice 5 mins Activation PVC squat 3 10 Band chest press 3 10 Calf pops 3 10 ...
Read More 12.8.21. Renegade – 50:50
Warm Up Round 1: 4 Ladder High knees + 20 air squat to calf raise + 15 leg drops + 10 HR pushups Round 2: 4 Ladder SL Ho...
Read More 12.1.21. Renegade – 50:50
Warm Up 40:20 x 3 a1. Row – medium speed a2. Scap Pull ups b1. Wall sits b2. Side Shuffle c1. Treadmill Run c2. Ladder...
Read More 11.17.21. Renegade – 50:50
Warm Up 30:15 x 3 Ea SL Alternating RDL & Walk Out Plank + Reach Prone Russian Twist & KB Good mornings 20:10 x ...
Read More 11.10.21. Renegade – 50:50
Warm Up 100 Singles – 2 Rounds of: 1 length bear crawl, 10 MB front squats, 1 length crab walk, 5.5. Alt Sampson Stret...
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