TFW Renegade category: Renegade 50:50
2.19.20. Renegade – 50:50
WARM UP 5 Minute Empty Sled Push Relay -then- 3 Rounds: :20 iso glute bridge – R :20 iso glute bridge – L :2...
Read More 2.12.20. Renegade – 50:50
WARM UP 5 Minutes General Mobility -then- 3 Rounds: 5 neg. push-ups (3-3-1) 7 jump squats w. 3 sec. bottom squat pause 9...
Read More 2.5.20. Renegade – 50:50
WARM UP :30 easy row/bike :30 act. roll back to v-reach :30 plate hops :30 medium row/bike :30 act. sampson :30 plate ho...
Read More 1.29.20. Renegade – 50:50
WARM UP 5 Minutes coaches choice General/Dynamic PART I. Body Weight Training a. 60:30 x 3 Rounds: push-ups alt. banded ...
Read More 1.22.20. Renegade – 50:50
WARM UP 20:10 x 4 Rounds of: wide-outs long lever plank hand taps pvc good-mornings -then- :30 pvc pass throughs 1:00/1:...
Read More 1.15.20. Renegade – 50:50
WARM UP 3 Rounds: 2/2 – 1/4 TGU 8/8 bird dogs 10 HR push-ups :30 singles -then- 30:10 x 3 Rounds: turf width side ...
Read More 1.8.20. Renegade – 50:50
WARM UP 5 Minute General Dynamic -then- 3 Rounds of :30 Go’s a. traveling box jumps (4 boxes) or broad jumps b. sp...
Read More 1.1.20. Renegade – 50:50
WARM UP Coaches Note: Divide class in half if needed. Put half on Tabata, half on rowers/bike. Also use bike if not en...
Read More 12.18.19. Renegade – 50:50
WARM UP – Chipper 50 singles 10 good-mornings 10 down dog – cobra 50 singles 5/5 prisoner lunge + twist 5/5 ...
Read More 12.11.19. Renegade – 50:50
WARM UP Round 1: 4 x ladder high knees + 20 med ball front squats + 10 jack knives + 10 HR pushups Round 2: 4 x ladder S...
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