TFW Renegade category: Renegade Strength
11.1.24. Renegade – Strength
WARM UP 30:15 x 3 Rnds Ea. Group: a) HR pushups + glute bridges rest :60 b) alt. KBS + bird dogs rest :60 c) strict kb s...
Read More 10.28.24. Renegade – Strength
WARM UP a) 3-5 minutes on a cardio machine b) :30 – inchworms, down dog push ups, active sampson, lateral lunges, moun...
Read More 10.25.24. Renegade – Strength
WARM UP 3 Rounds: :30 rower :30 side shuffle :30 wall sit :30 planks MOBILITY :60/60 couch stretch :60/60 pigeon pose :6...
Read More 10.21.24. Renegade – Strength
WARM UP 2000 M Row Partner Relay – switching every 2ooM, partners not rowing perform wall sit, plank, v-sits MOBILITY/...
Read More 10.18.24. Renegade – Strength
WARM UP (14 min) Boot Bands x 2 Rounds: 20 banded back squats 20/20 glute/hip ext. 20/20 mini band clamshells down/back ...
Read More 10.14.24. Renegade – Strength
WARM UP EMOM x 12 Minutes: M1 – cone killers M2 – 15 KGSU M3 – 1L duck walk -then- 3 Rounds: 5.5. SL bridges with ...
Read More 10.11.24. Renegade – Strength
WARM UP 3 Lot Runs (slow-medium-fast) -then- 1 Round Of: 20 Banded Thrusters 15 Push Ups 10 Total BW Lunges MOBILITY 5/5...
Read More 10.4.24. Renegade – Strength
WARM UP 7 Minutes Of: Lunge – high knee grab – 1L Jog – 2L Run – 2L Sprint – 2L Side Shuffle – 2L -then- 20 ...
Read More 9.30.24. Renegade – Strength
WARM UP (12 min) a) 2 min cal row b) :30 Ea – inch worms, down dog cobra, active sampson, air squats c) EVERYONE TOGET...
Read More 9.27.24. Renegade – Strength
WARM UP 3 Rounds: 2 min cal row 1 lot lap -then- 30:15 x 4 Rounds: Push Ups (3-2-1) Air Squats (3-2-1) MOBILITY 2 Min Fo...
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