TFW Renegade category: Renegade Strength
11.20.23. Renegade – Strength
WARM UP 5 Minuts General/Dynamic STRENGTH A. EMOM x 16 Minutes: M1 – 4 deadlifts M2 – 10 banded assisted plyo pushup...
Read More 11.17.23. Renegade – Strength
WARM UP 5 Minutes SMR Anything Tight/Sore -then- 2 Rounds Booty Bands: 15 banded FS 20/20 mini band clamshells 15/15 ban...
Read More 11.13.23. Renegade – Strength
WARM UP 3 rounds – Partner Med Ball Series: 5 Ea – med ball squat + toss 5 Ea – med ball standing lateral throw 5 ...
Read More 11.10.23. Renegade – Strength
WARM UP 5 Minutes General Mobility -then- 20:10 x 4 Rounds Each Group: a) infant squats + wide-outs rest 1:00 (after 4 r...
Read More 11.6.23. Renegade – Strength
WARM UP 5 Minutes General Mobility -then- 2 Rounds: 10/10/10 bent over db I’s, Y’s, T’s 1:00 plank 1:00 singles ST...
Read More 11.3.23. Renegade – Strength
WARM UP X2: 1L kb good mornings + 20 db shoulder rotation 90/90 + 1L kb traveling swing + 20 KGSU X2: 1L forward groiner...
Read More 10.30.23. Renegade – Strength
WARM UP 2L side shuffle + 2L traveling fig. 4 + 10 air squat to calf raise 2L side shuffle + 2L dynamic quad + 10 monste...
Read More 10.27.23. Renegade – Strength
WARM UP :30 Go’s X 3 Rounds: negative pull-ups (no bands – jump up from box/bench) anti band rotation press – R an...
Read More 10.23.23. Renegade – Strength
WARM UP 5 Minutes Coaches Choice General Dynamic + 1:00/1:00 pigeon pose 1:00/1:00 1/2 knee calf mobility ACTIVATION 2 R...
Read More 10.20.23. Renegade – Strength
WARM UP Line Drills = :30 sec 1-2 + 10 air squats + 5/5 high knee grab in place 1-3 + 10 down dog pushups + 5/5 dynamic ...
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