I would also like the sprints posted. Thanks
Yeah myself and a couple of others that I deliver these workouts to on a daily basis are missing the sprints as well.
Coach D, I too would appreciate a sprint portion to be posted with the workouts. I also had a question about agility drills. You had mentioned them in the past…I would love to incorporate them into my workouts. The problem is I am not sure how to perform them. I know you have mentioned jpeg video or picture files of various exercises/drills in the past…is there some way that I could access those? Do you plan on posting things like that on your new site? Thanks for your time.
Fellow Renegades, Coach Davies emailed me today asking me to post for him. Unfortunately, he is tied up with meetings today and did not have a chance to post today’s workout. He apologizes to everyone. Luckily, he emailed today’s session to me. So here you go Renegades. NATE DOGG
Friday's session: Kettle bell work done in circuit fashion with 30-45 seconds rest between sets. Kbell 2-hand swings x 25, kbell Snatch x 5, kbell 1-hand swings x 15. ROPE WORK: 3-minute rounds with 2 minute active breaks. Rounds 1-4, 30 fisted pushups, 15 Burpees. SECTION A: Renegade Squat Pull 2 x 15, Hang Clean 3 sets x 5, 3, 3. Between each set perform 12 burpees, Glute Hams 4 x 5-7, Commando Chins 3 sets x 8-10, Reverse Curl 3 x 12 WEIGHTED GPP: Wood Chop (Ausbox) 5 x 2 minutes at constant pace with 45 seconds rest, Farmers walk holding dumbbells by towels wrapped around handles 2 x 3 minutes (increase weight from prior level significantly). Have fun, In faith, Coach Davies
Coach, your teams did well this weekend (NW, Clemson). Good job! I took it easy this weekend and am ready for Monday’s workout. So what’s on the menu?
Come on coach…Let’s get back into gear! I’m pumped for Monday! Lets kick some ass! Were are all my other renegades? you all sleeping or something?!?
Could someone please explain the jump rope protocols? I am not sure of the foot placement. Thanks again.
Just your basic double ankle hops. Later progress to Double ankle for 5 then to Crossover for 5. The Coach has many programs depending on your interest. I hope this helps. Join us for the wkshop if your in L.A.