#renegade rows

[burninggalaxysublime]

The Best HIIT Workout for Beginners to Burn Fat

10 minute workout for beginners,gym workout for beginners,20 minute workout for beginners (no equipment),20 minute workout for beginners,exercise

[fit2feelgood]

[notfortime]

Friday 18/10/19

Bulgarian lunges (3x10 ea leg)

10 x 15 DB’s

10 x 16 KB’s

10 x 20 DB’s

Omg glutes and quads were on fire with these! Struggled with the 15s, struggled even more with the 16′s.. So the 20′s were a hallelujah lift lol. Just tried it since it was the last set, and I’m happy I did. Foot on the bench behind me was on the verge of cramping up really bad with every set - just tried not to think about it lol.

WOD - 15 min AMRAP

1 DB Renegade row* (1 rep = push up + one arm row + other arm row)

20 Double unders

*Increase the renegade row reps by 1 with every new round

Completed: 10 rds + 7 RR

Goal was to get 10 rounds with these, happy with the result.

Renegade rows - 15kg DB’s. Rounds 1-4 were awesome, after that it was hard lol. Doing 3 reps consecutively seemed to work well before needing a rest, so the later rounds were broken into sets of 3 then finished off whatever was left in 2′s or singles.

Double unders - All rounds unbroken.. Huzzah!

[grahamsfitnessblog-blog]

Upper Body Day! 6/28/13

So, since It is Friday, I knew I would be working out at home. I brought some dumbbells from home, but all we had were 25lbs, so I had to work with that. Lucily, I am reinstating a crossfit excercise back into my program. It is called 4 minutes of Hell. It works better with kettlebells, but I can't afford a set right now. For those of you that don't know what 4 minutes of Hell is, you have 8 exercises that you spend 30 seconds each on. No breaks.

Here is what it entails:

30 seconds of each, no breaks!

1. Kettle Bell Swings 2. Skier Hops 3. Sunrise Sunset 4. Star Jump Pushups 5. Twisting Pistons 6. Mt. Climbers 7. Burpee Jump Press 8. Jump Rope

Started off with 4 minutes of Hell

2 sets of 10 Renegade Rows @ 25lbs

50 situps

2 sets of 10 curls @ 25lbs

2 sets of 10 renegade rows @ 25lbs

2 sets of 10 curls @ 25lbs

[coolnursenana-blog]

[fedflo-blog]

Adapted

I morphed a main site workout based on my equipment at home today. 5 rounds 250m row 10 front squats @ 135 30 situps (main site had 15 GHD situps) 20 box jumps @ 20" (main site had 24") 24:40 This was probably my favorite workout at home ever. After round 1 the skies opened up and it started raining outside. The doors were open and it was kind of fun.

[fedflo-blog]

Only One Round?

45 Toes To Bar 30 DB Floor Presses 50 feet Dual DB Lunges 30 DB Renegade Rows Pushup, Pull R Pushup Pull L 45 Toes To Bar I think we were cutoff at 20 minutes on this one, maybe 22? In any case I made it all the way to the last set of Toes-Bar but didn't even get one of them. The renegade rows were slow as anything. The mens weight was 55lb. I used it for everything except the floor presses; I think I could have done them but I couldn't rack the weight to even get started. Bummer.