TFW Renegade category: Renegade Holiday Workouts
12.23.19. 12 Days Of Christmas WOD
WARM UP 3 Rounds: :60 singles :45 air squats :30 KGSU :15 HR Push-ups MOBILITY 5 Minutes SMR 12 Days Of Christmas WOD Fo...
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 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 10.17.19. Renegade – Barbell Foundations
SKILL PRACTICE A. 4 Rounds: 3 snatch to balance + 2 OHS rest :90 STRENGTH B. 6 Rounds: 3 high hang snatch + 2 power snat...
Read More 9.11.19. 911 Tribute Workout
WARM UP 30:15 x 2 Rounds Each: a. side lunge to balance – R + side lunge to balance – L + short lever plank ...
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9.6.19. Renegade – 5K Day
*RENEGADE 5K DAY – After the warm up have members split into two groups. The group participating in the run will head ...
Read More 8.30.19. Renegade – Dri Triathlon
WARM UP 1 Big Block Run -then- 15 trx rows 10 hanging knees to chest 15 pushups 10 bench dips 15 air squats MOBILITY/FLE...
Read More 5.29.19. Renegade – 50:50
WARM UP :10 high knees in place + 4L down backs + 2L traveling hamstring stretch :10 high knees + 4L db + 2L traveling S...
Read More 2.4.19. Super Bowl WOD – Patriots vs Rams
PATRIOTS VS RAMS WARM UP 1L dynamic quad stretch 1L RDL 1L dynamic hip external rotation (grab knee/foot) 1L traveling a...
Read More 12.31.18. New Years Eve WOD
WARM UP 7 minutes of: 1L walking lunges 1L rev. lunges 2L jog 2L run 2L sprint 2L side shuffle MOBILITY :60/60 couch str...
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