TFW Renegade category: Renegade Strength
9.20.19. Renegade -Strength
WARM UP 3 Rounds: :30 rower/AB :30 side shuffle :30 wall sit :30 plank MOBILITY 1:00/1:00 PVC front rack stretch :30 PVC...
Read More 9.16.19. Renegade – Strength
WARM UP 100 singles + 1L traveling lunge & twist + 10/10 short lever palms up plank & reach 100 singles + 1L tra...
Read More 9.13.19. Renegade – Strength
WARM UP 2 Rounds Booty Bands: 15 banded squats 10 banded good mornings 15/15 prone banded glute SL press 2L lateral band...
Read More 9.9.19. Renegade – Strength
WARM UP 5 Min Coaches Choice General/Dynamic -then- 2 Rounds: 5/5/5 bent over db I’s, Y’s, T’s 10 tota...
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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 8.26.19. Renegade – Strength
WARM UP 1 Big Block Run -then- 2L Traveling Dynamic Hamstring 2L Traveling IT :90/90 SMR Calves STRENGTH A1. Bench Press...
Read More 8.23.19. Renegade – Strength
WARM UP 3 Rounds: 10/10 Bridge Marching 10/10 SL Squat 10/10 High plank w. hand tap rest :30 MOB/FLEX :90/90 banded lat ...
Read More 8.19.19. Renegade – Strength
WARM UP 1 Lot Run + 5 Minutes Coaches Choice General Mobility STRENGTH A. Series – 4 Rounds: 4 Bench Press w. 1 se...
Read More 8.16.19. Renegade – Strength
WARM UP 2 Rounds: 10 monster band squats 10 monster band strict press 10 monster band pull-aparts 10 monster band pass-t...
Read More 8.12.19. Renegade – Strength
WARM UP 20:10 x 4 Rounds Each: a) seated sprinter arm action + KGSU Rest 1:00 b) high knees in place + air squat –...
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