Wedesday - kbell (or dumbell) swings - 2 hands x 15, 1 hand swings x 15, 45 seconds rest between sets x 3 circuits//Rope work, 3 minute rounds x 3 sets, 15 jacknife’s in 1 minute breaks//GPP; jumping jacks, shuffle splits, vertical jumps, side to side jumps, 4 sets. Have fun! In faith, Coach Davies
Thanks for your help Nate! Keep us posted on how your workouts are going…
Renegade’s - I will be heading on the road soon and will be travelling for upwards of 4 months. I will do my best to ensure daily posting continues. I hope to meet some of you in my travels. - Thursday’s session: Start the workout with KBell work in a circuit with 60 seconds between sets and in a circuit fashion, one hand swings x 15, Power Clean x 5, one hand swings x 15 (perform 3 sets total)// Rope skip: 3 x 4 minute round rope skip, between rounds perform 10 burpees & 10 star jumps // After lets start with sprints of 30 yards x 3, 10 yards x 3 and 20 yards x 3 (each performed at 100%, jog back DONT walk to start). // Iron Cross 3 set x 15 (stay light), Rengade Squat Pull 3 x 15 (stay light), Hang Clean (pref keg) to 4 sets x 3,3,1,1 reps (perform @ 85+% maximum output 90 seconds rest), Star Jumps 2 sets x 15 with 30 seconds rest, Lunges (Heavy) 4 sets x 3 reps (60 seconds rest), Commando Chins 3 x 6-8, Turkish get up 3 sets x 10, Glute Ham Raise 3 x 5 //Wheelbarrow or Farmers walk - 30 minutes// Bar Hang’s (as circuit, with 20 seconds on, 40 seconds off, 6 minutes (vary grip)//Have fun - In faith, Coach Davies
Where can you buy sandbags big enough to do glute ham raises? Do they come with sand?
Coach,
If you happen thru Iowa City, Iowa. Let me know, I would love to meet you! - Matt
Coach, I’m looking forward to seeing you in Gatorville, FL soon! Be sure to stop by to watch the number one team in the country kick some butt and catch a fun workout!
Please look for the new thread titled “Coach Davies Renegades 3.0” and place your posts there. Thanks.
Time to bump this up!
Nate Dogg