TFW Renegade category: Renegade 50:50
6.23.18. Renegade – 50:50
*Coaches Note: Make sure to spend :30 on reviewing nutrition tip and behavior change (7 hours of sleep per night-ie. red...
Read More 6.20.18. Renegade – 50:50
WARM UP (19 min) *have rowers & equipment set up before class starts 200M row (easy) + 10 med ball ab/wall throw + 1...
Read More 6.13.18. Renegade – 50:50
WARM UP (14 min) 500M Row 400M Run 13 Burpees -then- 2 x’s each Ladder Drill high knees lateral high knees –...
Read More 6.6.18. Renegade – 50:50
WARM UP 6 Burpees (burpee challenge) 20 pvc pass throughs 10/10 pvc lateral flexion 10/10 alt pvc hamstring stretch 15 p...
Read More 6.2.18. Renegade – 50:50
*The Burpee Challenge started yesterday(6/1/18). Today is day 2 so have them do 2 burpees before the warm up. WARM UP (1...
Read More 5.23.18. Renegade – 50:50
*Todays workout is half of the Murphy challenge. The goal her is to complete half the reps of Murphy at a moderate pace ...
Read More 5.16.18. Renegade – 50:50
WARM UP (11 Min) Killers – slow 10 HR Push Ups Killers – Medium 10 HR Push Ups Killers – Faster 10 HR ...
Read More 5.12.18. Renegade – 50:50
WARM UP (16 min) 2 Minutes Slow Speed Rower + :30 slow speed banded chest press + :30 slow speed banded row 2 Minutes Me...
Read More 5.9.18. Renegade – 50:50
WARM UP (7 min max) 2L Butt Kicks + 2L Quad stretch & reach 2L High Knees + 2L Active Sampson 2L High Knee Skip + 1L...
Read More 5.5.18. Renegade – 50:50
WARM UP (18 min) a. 3 rounds of 30:15 – med ball foot taps + air squats -rest 60 sec b. 3 rounds of 30:15 – ...
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