TFW Renegade category: Renegade WOD categories
4.16.25. Renegade – 50:50
WARM UP a. 3 rounds of 30:15 – med ball foot taps + air squats -rest 60 sec b. 3 rounds of 30:15 – med ball dead lif...
Read More 4.15.25. Renegade – Interval
Exercise Sets Reps Rest SMR- Member choice 5 mins Activation Plate OH hold 3 30″ PVC squat 3 10 Grapevine 3 2L A s...
Read More 4.14.25. Renegade – Strength
WARM UP 1:00 Air Bike 2L active sampson 20 supermans 1:00 Air Bike 2L soldier walks 20 air squats 1:00 Air Bike 2L heel ...
Read More 4.11.25. Renegade – Strength
WARM UP 1000M Row + 1L inchworms 1L lunge-high knee grab 2L side lunges + 60s/60s pigeon pose 60s tactical frog stretch ...
Read More 4.10.25. Renegade – Interval
Exercise Sets Reps Rest Line drills + Activation 1&4 1 30″ Scap pull ups 1 15 2&3 1 30″ Band interna...
Read More 4.9.25. Renegade – 50:50
WARM UP A. 5 Min Air Bike B. Row 500M C. 2 Rounds of: 2 L KB Good Mornings 10/10 Alternating KBS 5 Down Dog Pushups PART...
Read More 4.8.25. Renegade – Interval
Exercise Sets Reps Rest Mobility Foam roller snow angels 1 15 Foam roller T spine 1 15 Spiderman climb 1 8ea Calf stretc...
Read More 4.7.25. Renegade – Strength
WARM UP *2 Groups Group A – completes 1 Round of 3 ladder drills plus neg. push ups Group B – rows until Group A i...
Read More 4.4.25. Renegade – Strength
WARM UP 5 Minutes Of: 2L side shuffle 20 jumping jacks 5 down dog push ups 2L lateral lunges -then- 60s/60s banded chest...
Read More 4.3.25. Renegade – Interval
Exercise Sets Reps Rest Ladder drills + mobility Quick feet 1 2ea Lateral quick feet 1 2ea Ankle walk 1 10ea Fight shuff...
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