TFW Renegade category: Renegade 50:50
7.8.20. Renegade – 50:50
WARM UP SMR :90/90 calves :90/90 glutes :90/90 IT bands 2 Rounds: 3 way mini band walking 15 banded good mornings 5 neg....
Read More 7.1.20. Renegade – 50:50
WARM UP x 4 Ladder Drills + 10 Reps on Push-ups + :30 mobility bar high knee skip + push ups + PVC OHS Ickey shuffle + H...
Read More 6.24.20. Renegade – 50:50
WARM UP (10 Min) 50 singles 10 pvc pass throughs 10 down dog cobras 50 singles 4/4 active sampson 4/4 lateral lunges 50 ...
Read More 6.17.20. Renegade – 50:50
Warm Up **Coaches note: divide class in half(1/2 starting on rowers, bike/treadmills & 1/2 starting on booty bands) ...
Read More 6.10.20. Renegade – 50:50
ACTIVATION 3 Rounds: 15 glute bridges 8/8 SL squats 5 negative push-ups w. tempo 4-2-1 SMR :90 low back :90 t-spine 1:00...
Read More 3.25.20. Renegade – 50:50
WARM UP (6 min) 1L soldier walks + 1L duck walk + 2L side shuffle 1L quad/rach + 1L duck walk + 2L side shuffle 1L trave...
Read More 3.18.20. Renegade – 50:50
Warm Up **Coaches note: divide class in half(1/2 starting on rowers, bike/treadmills & 1/2 starting on booty bands) ...
Read More 3.11.20. Renegade – 50:50
WARM UP Ladder Drills x 4 Sets Each: high knees forward moving in-in-out-out lateral high knees (2/2) SL hops (2/2) 2 fe...
Read More 3.4.20. Renegade – 50:50
WARM UP 5 Minutes General/Dynamic + 20:10 x 4 Rounds: sit-outs + long lever plank w. hip ext. PART I. *Men = 135lb start...
Read More 2.26.20. Renegade – 50:50
WARM UP 3 Rounds: 5 negative push-ups (3-3-1) 7 jump squats with 3 second pause 9 knees-to-chest 11 hollow rocks MOBILIT...
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