TFW Renegade category: Renegade Strength
2.18.19. Renegade – Strength (WARREN SPEEDO WOD)
WARM UP x2 – shuttle run (4L) + 5 HR pushups + 10 windshield wipers + 1L dynamic quad stretch x2 – shuttle r...
Read More 2.15.19. Renegade – Strength
WARM UP (18 min) 2 Rounds Booty Bands: 20 monster band front squats 20 monster band good mornings 20/20 monster band SL ...
Read More 2.11.19. Renegade – Strength
WARM UP 1L Ea: traveling air squats, dynamic quad stretch, high knee grab, hip ext. rot., lunges, alt. side lunges -then...
Read More 2.8.19. Renegade – Strength
WARM UP 20:10 x 4 Rounds Ea: a) seated sprint arm action + high knees in place Rest 1:00 after 4 rounds b) ALT. KBS + si...
Read More 2.1.19. Renegade – Strength
WARM UP EMOM x 12 Min M1 – 3 down back sprints (building in intensity each round) M2 – singles until :40 mar...
Read More 1.28.19. Renegade – Strength
WARM UP 3 Rounds: 10 Each – Body weight bent over I’s, Y’s, T’s 10/10 BW SL RDL 5/5 Side Lunges ...
Read More 1.25.19. Renegade – Strength
WARM UP Chipper: 1L act. sampson 1L traveling air squats 20 wide-outs 1L inch worms 1L alt. side lunges 20 KBS 1L forwar...
Read More 1.21.19. Renegade – Strength
WARM UP 5 Minutes SMR Anything Tight/Sore STRENGTH (43 minutes) A. Series: Bench Press 1 warmup set 3×5 (155/95) 3&...
Read More 1.18.19. Renegade – Strength
WARM UP (11 min) 3 Rounds: 1:00 Row/Bike/Run 1L KB Traveling Good-mornings 10 HR Pushups MOBILITY :45/45 Fire Hydrants :...
Read More 1.14.19. Renegade – Strength
WARM UP Coaches Choice – General Mobility 5 Minutes + 3 x :30 Go’s: Kneeling banded twists – R Kneelin...
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