TFW Renegade category: Renegade 50:50
12.4.19. Renegade 50:50
WARM UP 5 minutes general dynamic -then- 2 Rounds: Mini band directional walking PART I: all about that grip A. Pace wor...
Read More 11.27.19. Renegade – 50:50 (THANKSGIVING WOD)
WARM UP 2 Rounds: 5/5 side lunges 10 jack knives 10 supermans -then- :90 Childs pose 1:00/1:00 couch stretch PART I. ...
Read More 11.20.19. Renegade – 50:50
WARM UP 5 Minutes General/Dynamic ACTIVATION 2-3 Rounds: 8/8 Elevated SL box squats 10/10 dead bugs 10/10 bird dogs PART...
Read More 11.13.19. Renegade – 50:50
WARM UP 2 Rounds: 5/5 alt. side lunges 1L act. sampson 10 supermans 1L trav. fig 4 -then- 7 minutes of: 4L shuttle run 1...
Read More 11.6.19. Renegade – 50:50
WARM UP 2 Rounds: 6/6 KB SA Squat Clean 8 Rotational Pushups 10 Butterfly Sit-ups MOBILITY/FLEXIBILITY :30 PVC Pass Thro...
Read More 10.30.19. Renegade 50:50 “Broomstick Mile”
WARM UP (16 min) 1:00 – easy row + 1L active Spiderman + 25 banded chest press 1:00 – medium row + 1L active Sampson...
Read More 10.23.19. Renegade – 50:50
WARM UP :30 ankle rolls L/R both clockwise/counterclockwise 2L high knees :30 air squat – calf raise 2L high knee ...
Read More 10.16.19. Renegade – 50:50
WARM UP easy ladder shuttle run (3 cones) + 1L dyn. quad + 1L traveling knee to chest medium ladder shuttle run + 1L act...
Read More 10.9.19. Renegade – 50:50
WARM UP 2L Ea: KB walking goodmornings soldier walks trav. air squats alt. SL RDL bear crawl quad + reach MOB/FLEX :60/6...
Read More 10.2.19. Renegade – 50:50
WARM UP Activation x 2 Rounds: 6/6 – 1/2 kneeling kb windmill 5 negative push-ups (3-1-1) Flexibility: 1:00/1:00 c...
Read More