Author Archives: THE RENEGADE

WARMUP (3 ROUNDS) 50ft bear crawl down and back 10 empty bar bentover rows (SUB: Dumbbell bent over row) 10 air squats PART A (OT2:00 x 5 sets) 5 Front squats @65% PART B (EMOM x 21) MIN 1: 10 empty barbell thrusters MIN 2: 10 DB bent over rows MIN 3: 10 v-ups CHOOSEContinue reading “SATURDAY”

WARMUP (3 ROUNDS) 100 single undefs 50ft bear crawl down and back 10 walking lunges PART A (EMOM x 30 MIN 1: :30 sec mountain climbers + :30 sec double unders MIN 2: max hang power cleans MIN 3: REST CHOOSE APPROPRIATE LEVEL BASED ON INDIVIDUAL LEVEL 0: 45/35# LEVEL 1: 65/45# LEVEL 2: 75/55#Continue reading “FRIDAY AT HOME”

EQUIPMENT WORKOUT WARMUP (3 ROUNDS) 20 shoulder taps in push-up position 8 inchworm with push-ups :30 sec plank hold PART A (EMOM x 12) EVEN MIN: 30 mountain climbers ODD MIN: 20 DB deadlifts PART B (20-15-10 reps for time) DB thrusters T2B (SUB: V-ups) REST 5:00 (10-15-20 reps for time) DB thrusters T2B DUMBELLContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (AMRAP in 5) 30 jump ropes 8 inchworm with pushup :30 sec plank hold PART A (EMOM x 12) EVEN MIN: :30 sec max reps push ups (deficit if you are good at them) ODD MIN: :30 sec max reps superman lateral raises PART B (For Time) 50 double unders (orContinue reading “WEDNESDAY AT HOME”

NO EQUIPMEMT WORKOUT WARMUP (1 round) 200m jog 10 vertical jumps 10 walking lunges 8 vertical jumps 8 walking lunges 6 vertical jumps 6 walking lunges 4 vertical jumps 4 walking lunges 2 vertical jumps 2 walking lunges PART A (5 rounds for max reps) :30 sec max reps glute bridge :30 sec max repsContinue reading “TUESDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (AMRAP in 5) 10 mountain climbers 10 banded good morning 10 hollow rocks 10 alt. lunges PART A (EMOM x 10) 10 burpees PART B (AMRAP in 18) 50 Double unders or 75 single unders 50 air squats 50 push ups 50 ab mat sit-ups PART C STRETCH EQUIPMENT WORKOUT WARMUPContinue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 ROUNDS) 5 burpee broad jumps 10 wallballs or single DB thruster 20 alt. shoulder taps in plank position PART A (EMOM x 45) MIN 1: :25 sec max air squats MIN 2: :25 sec max inchworms MIN 3: :25 sec vertical jumps MIN 4: max reps burpees (sprint all out)Continue reading “SATURDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP 500m row or 400m run THEN (3 rounds) 50ft walking lunge 50ft broad jump 10 air squats PART A (4 rounds) :30 sec max reps Right side split squat :15 sec right side split squat pause in bottom :30 REST :30 sec max reps Left side split squat :15 sec leftContinue reading “FRIDAY AT HOME”

NO EQUIPMENT WOKROUT WARMUP 400m run THEN (3 Rounds) 5 push-ups 10 inchworms no push ups 30 shoulder taps in plank position (15 per arm) PART A (5 rounds) :30 sec max reps push ups :30 sec max reps superman lateral arm raises :30 sec rest PART B (EMOM x 20) EVEN MIN: 10 HSPUContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (1 round) 30 mountain climbers 3 wall climbs 15 air squats 2 wall climbs 10 air squats 1 wall climb 5 air squats PART A (EMOM x 20) EVEN MIN: :30 sec hollow hold ODD MIN: 15 superman raises w/ pause at top PART B (For time) 50 squat jumps 50Continue reading “WEDNESDAY AT HOME”

ALL WARMUP (1 rounds) 400m run 10 air squats lunge down 50ft 10 push ups lunge back 50 ft Bear crawl down and back PART A (4 rounds) :30 sec max reps split squat left leg :30 sec max reps split squat right leg :30 sec REST PART B (get outside today) (3 rounds) (AMRAPContinue reading “TUESDAY AT HOME”

COMING SOON! NO EQUIPMENT WARMUP (3 rounds) :20 sec Burpees :10 sec REST :20 sec Air Squat :10 sec REST :20 sec Flutter kicks :10 REST PART A (6 Rounds) 1:00 sit-ups for max reps :30 sec REST PART B (3 rounds) 1:00 max reps air squats 1:00 max reps SDHP with any object thatContinue reading “MONDAY AT HOME”

NO EQUIPMENT WARMUP (3 Rounds) 5 burpee broad jumps 20 shoulder taps in plank position 10 goblet squats, hold anything with weight to it PART A (8 rounds) :20 sec max reps Air Squats :10 sec rest REST 1:00 (8 rounds) :20 sec max reps Jump over something :10’sec rest REST 1:00 (8 rounds) :20Continue reading “SATURDAY AT HOME”

WARMUP (3 Rounds) High knees down and back Butt kickers down and back 10 air squat 5 inchworm w/push-ups PART A RUN (2 rounds) 8 mins (comfortable pace) Walk to the next 100 4 mins (moderate pace) Walk to the next 100 2 mins fast pace) Walk 200 PART B STRETCH

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 50 foot bear crawl 10 inverted row**** 10 jump squats *remember like a ring row, can be done under a table PART A (EMOM x 40) MIN 1: full minute mountain climbers MIN 2: 30 double unders or 60 singles/line jumps MIN 3: 15 weighted swings, any object MINContinue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP 400m run, then (3 Rounds) 5 push-ups 30 shoulder taps (15 per arm) 7 inchworms without push up PART A (EMOM x 10) Min 1: 15 v-up (scale: 10-12 reps, or tuck-up if needed) Min 2: 30 sec elbow plank PART B (CHOOSE WHAT LEVEL YOU ARE) ADVANCED AT PUSHUPS (10Continue reading “WEDNESDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (one time through) 400m run, then 10 air squats 10 inchworms w/ push up 10 alternating lunges 10 inchworms w/pushup 10 alternating side to side lunges 10 inchworms w/pushups PART A (OT2:00 x 6 sets) 20 air squats *every 5 reps pause in the bottom of squat for 5 sec. *soContinue reading “TUESDAY AT HOME”

WARMUP (one time through) 200 meter run, then: 15 lunges per leg 10 superman raises 15 lunges per leg 10 push ups NO EQUIPMENT WORKOUT STRENGTH WORK (5 rounds) :30 sec max reps inverted row**** :30 sec max reps push ups (strict be perfect, build the strength) :30 sec plank hold :30 sec REST ****Continue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 5 burpee broad jumps 20 walking lunges 20 alt shoulder taps PART A (EMOM x 40 min) MIN 1: max effort squat jumps, full minute MIN 2: 10 push ups + amrap mountain climbers MIN 3: :40 sec plank hold MIN 4: max effort burpees, full minute MIN 5:Continue reading “SATURDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds 30 double unders or 60 singles 10 inchworm w/push-ups 10 air squats PART A (OT2:00 x 5 sets) 3 Wall walks *if you dont have a wall to walk up, put feet on couch and hands on floor in the pushup position. Then walk hands toward feet piking yourContinue reading “FRIDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 Rounds) 50foot bear crawl 10 pushups 10 jump squats PART A (2 rounds) 30 flutter kicks 30 Russian twist 30 bicycles 30 alt. Shoulder taps, in push plank PART B (3 rounds) 12 jump overs 12 v-ups 12 Burpees REST 3:00 after 3 rounds (3 rounds) 12 jump overs 12Continue reading “THURSDAY AT HOME”

NO EQUIPMENT WORKOUT WARMUP (3 rounds) 15 jump ropes or line jumps 15 arm swings back & fourth 8 inchworms with push ups PART A (10-9-8-7-6-5-4-3-2-1) JUMP OVERS (jump over anything challenging) HSPU (modify with knees on a chair) WEIGHTED OBJECT GROUND TO OVERHEAD REST 5:00 PART B (OT3:00 x 5 rounds) 20 – 50Continue reading “WEDNESDAY AT HOME”

WARMUP (3 rounds) 10 jumping lunges 20 jumping jacks 30ft bear crawl PART A RUN (3 rounds) 4:00 Run (Easy) 1:00 walk 2:00 Run (Moderate) 1:00 walk 1:00 Run (Hard) Rest 3:00 between round PART B STRETCH (👀)

NO EQUIPMENT WORKOUT WARMUP (one time through) 400 meter run 1:30 plank hold w/alternating shoulder taps 1:30 alternating lunges PART A (2 rounds) :20 sec tuck in outs (like a v-up, knees bent) :10 sec rest :20 sec mountain climbers :10 sec rest :20 sec flutter kicks :10 sec rest :20 sec toe taps :10Continue reading “MONDAY AT HOME”

NO EQUIPMENT WORKOUT WARM UP (One time through) 200m jog or (1:00) 20 weight presses (any object) 30 alt. shoulder taps in push-up position 20 air squats 200m jog or (1:00) PART A (EMOM x 12) MIN 1: :30 sec strict push ups MIN 2: :30 sec Upright row any object PART B (AMRAP inContinue reading “SATURDAY AT HOME”

WARMUP (3 Rounds) 100 alternating feet jump ropes 50ft bear crawl 6 inchworms with push up WOD (EMOM x 60 minutes) MIN 1. 15 weighted squats* MIN 2. 15 v-ups MIN 3. 10 burpees MIN 4. 20 walking lunges MIN 5. 40 double unders* ATTACK EACH INTERVAL WITH 100% SPEED AND TRY TO STAY UNBROKENContinue reading “FRIDAY AT HOME”

WARMUP (8 rounds) :20 sec jumping jacks :10 sec REST :20 sec superman raises :10 sec REST :20 sec inchworm with push up :10 sec REST PART A (4 rounds) 400 meter run REST 1:00 *if you don’t have a 400 marked off run out as far as you can in 1:00, then immediatly runContinue reading “THURSDAY AT HOME”

DUMBBELL VERSION AT BOTTOM WARM UP (EMOM x 12) MIN 1: 10 jumping jacks + 5 air squats MIN 2: :30 high knees + 5 push ups MIN 3: 10 sit ups + plank hold, rest of the minute. PART A (OT1:00 x 8 sets) 7 weighted squats* *grab and hold anything that has someContinue reading “WEDNESDAY AT HOME”

WARMUP :30 sec jumping jack :30 sec run in place :30 sec jumping jacks arms up & down infront :30 sec mountain climbers THEN (3 rounds) 10 situps 10 lunges 10 inchworm with pushup CORE WORK (EMOM x 15) MIN 1: max rep sit-ups MIN 2: max rep superman raises MIN 3: REST WOD (AFAP)Continue reading “TUESDAY”