TFW Renegade category: Renegade Strength
9.21.18. Renegade – Strength
WARM UP (8 min) 3 Rounds: :30 rower :30 side shuffle :30 wall sit :30 planks MOBILITY :60/60 couch stretch :60/60 pigeon...
Read More 9.17.18. Renegade – Strength
WARM UP (13 min) EMOM x 7 Min cone killers -then- 3 Rounds Of: 5/5 glute bridges on plate 20 plate hop overs 5 UH negati...
Read More 9.14.18. Renegade – Strength
WARM UP (10 Min) 7 Minutes Of: Lunge – high knee grab – 1L Jog – 2L Run – 2L Sprint – 2L S...
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9.10.18. Renegade – Strength
*RENEGADE 5K DAY – After the warm up have members split into two groups. The group participating in the run will h...
Read More 9.7.18. Renegade – Strength
WARM UP (8-10 Min) 3 Lot Runs (slow-medium-fast) -then- 1 Round Of: 20 Banded Thrusters 15 Push Ups 10 Total BW Lunges M...
Read More 9.3.18. 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 T...
Read More 8.31.18.
WARM UP (18 min) 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...
Read More 8.27.18. Renegade – Strength
WARM UP (15 min) a) 2 min cal row b) big block run c) empty bar warmup x 2 rounds 6 hang cleans 6/6 SL RDL – Hang ...
Read More 8.24.18. Renegade – Strength
WARM UP (10 min) a) 2 min cal row b) 400M run c) 20 alt lunges + 10 down dog – cobra + 20 HR push ups + 10 banded ...
Read More 8.20.18. Renegade – Strength
WARM UP (10 Min) a) 2 min cal row b) 200 singles c) 200M sprint d) 20 push ups + 20 sit ups + 20 air squats MOBILITY :60...
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