Renegade Strength – Page 60 – Renegade Personal Training & Fitness

7.13.18. Renegade – Strength

WARM UP (10-12 min) 200M Jog + :30 singles + :30 Side Shuffle + :30 KB Hip Hinges 200M Jog + :30 singles + :30 Side Shuf...

WARM UP (10 min) 20:10 x 4 (ea round) med ball foot taps + med ball slams rest :60 air squat to med ball + med ball push...

WARM UP (21 min) 3 Rounds Big Block Run 12 Burpees 9 Sit Ups 6 Pull Ups –then- :90 Childs Pose :30/30 Lateral Leg ...

*July Nutrition Challenge: cut the condiments. ex. 1 serving of ketchup = 20 cal, 4 grams sugar. sub mustard for ketchup...

*Coaches note: We are cutting back on the volume of lifting today and focusing on longer sprints. Explain sprinting vs j...

*Coaches Note: before workout begins make sure to recap on sleep challenge & the nutrition tip on the board. burpees...

*COACHES NOTE – burpees are built into todays METCON. If we have higher numbers in class or for classes that overl...

*COACHES NOTE: Today is day 18 of the burpee challenge. Burpees will be done during todays conditioning. Make sure to le...

WARM UP (10 min) 15 Burpees + :20/20 leg swings – side to side :40 plank push ups :20/20 leg swings – front ...

WARM UP 20:10 x 4 a) high knees in place + alt. sampson rest :60 b) wide-outs + down dog cobra rest :60 30:15 x 4 c) jum...