TFW Renegade category: Renegade Strength
9.23.24. Renegade – Strength
WARM UP a) 2 min cal row b) big block run c) 1:00 hollow hold d)Â empty bar warmup x 2 rounds 6 hang cleans 6/6 SL RDL â...
Read More 9.16.24. Renegade – Strength
WARM UP 4 Rounds: 200m jog :10 hollow rock 10 air squats :20 side planks – L/R 10 press ups MOBILITY :90 tactical frog...
Read More 9.13.24. Renegade – Strength
WARM UP a. 2 min row/bike or run rest 1:00 b. :30 Ea – act. spiderman, sampson, down dog push ups, alt. bw lunges rest...
Read More 9.9.24. Renegade – Strength
WARM UP (14 min) 2 Groups a) 2 Min Cal Row/Bike b) 1 big block run -then- 30:15 x 4 Rounds (everyone together) med ball...
Read More 9.6.24. Renegade – Strength
WARM UP a. 20:10 x 4 rounds SA KB clean – R SA KB clean – L KGSU rest 1:00 b. 20:10 x 2 rounds alt side lunges bird ...
Read More 9.2.24. Renegade – Strength
WARM UP (9 min) 2 min max cal row or bike 1 lot run -then- :90 tactical frog :90 wall – hip stretch STRENGTH For 30 Mi...
Read More 8.30.24. Renegade – Strength
WARM UP :30Â jumping jacks 50M jog active sampson (in place) 50M jog curbside mountain climbers 50M jog alt. lateral lu...
Read More 8.28.24. Renegade – Strength
WARM UP a) 2 min cal row b) 1L Ea. – F. groiners, R. groiners, walking SL RDL, Side Lunge – L, Side Lunges – R c) ...
Read More 8.26.24 Renegade – Strength
WARM UP 2 Rounds Of: 15 KGSU 20 Supermans 25/25 Banded Chops -then- 1 Round Of: :60 3 way air squats :30 push ups MOBILI...
Read More 8.23.24. Renegade – Strength
WARM UP 5 Minutes general mobility 1:00/1:00 pvc front rack stretch :60/60 pigeon pose STRENGTH A. Series: 4 Rounds 8.8....
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