Renegade Training Company

🔥 JUNE CHALLENGE: SWING INTO SUMMER 🔥

This month we’re keeping it simple:

🎯 20,000 Kettlebell Swings as a Gym

Any weight.
Any style of swing.
Before, after, or during your workout.

Every rep counts.

📝 How it works:
• Complete your swings
• Add them to the whiteboard
• Watch our gym total climb throughout the month

Whether you’re knocking out 20 swings after class or cranking through a few hundred, every rep helps us get closer to the goal.

Let’s see what happens when a gym full of strong people work toward one target.

Grab a kettlebell.
Get swinging.
Let’s knock 20,000 swings out of the park. 💪

⚠️ 3 cable variations to train your hip flexors with loaded flexion (Knee Drive)❗️

1. Supine Knee drive
2. Seated knee drive
3. Standing knee drive

These exercises train the hip in different ranges from shortened to lengthened.

Why❓

Training our hip flexors in flexion is often overlooked. Not only will it help increase athletic performance, but also results in stronger and happier hips and low back.

Here are some key reasons to implement this into your training:

🔹Hip flexor strength can improve performance for running, jumping, skating, and kicking. This will contribute to increased speed and agility in sports. When your hip flexors are well-conditioned, you can explosively drive your knees up, improving sprinting speed, change of direction, and vertical leap! 💥

🔹Well-developed hip flexors assist in core stability. They play a significant role in stabilizing your pelvis, which is crucial for maintaining balance and generating power during various athletic movements. This improved stability can enhance your overall performance, as well as help alleviate hip and lower back pain by providing increased hip mobility and better support to the lumbar spin while reducing stress on it. 🙌🏼

Go train them hips!! 🔥

MAY CHALLENGE 💥

Sled Push ➡️ Fireman Rope Pull
For Time.

Choose your level:
▶️ 50% bodyweight
▶️ 70% bodyweight

Push the sled to the line (touch) → sprint back → pull it all the way in.

Simple. Brutal. Effective.

This one tests:
• Full body strength
• Conditioning
• Grip & upper body pulling power
• Mental toughness

Fastest time takes it 🏆

Let’s get to work! 💪🏼

APRIL CHALLENGE 💥

5 calories.
Arms only.
Air Bike.

Sounds easy… until it’s not. ☠️

No legs. No cheating. Just upper body output and grit.

Leaderboard is up. 🏆

Let’s see who can suffer the fastest. 🔥

🚨 MARCH CHALLENGE: POWER + PUMP

This month we’re switching it up.
No long tallies. No slow grind.

Just pure speed.

The Challenge:
⚡ 200m Row Sprint
⏱ 30 seconds to transition
💪 100m Bicep Curl Sprint (on the rower)

👉 Combine both times for your final score.

Row hard.
Get locked in.
Curl like your life depends on it.

This one’s going to hurt… in all the right ways. 😈

Add your name to the board and let’s see the engine AND arms put to work!

Monthly Challenge 🚨

Ready to flex this February? 💪🏼 As a gym, we’re conquering 50,000 push-ups this month! Every rep counts, so drop and give us some! Let’s hit that goal—together! 👊🏼

✔️ In-gym reps get added straight to our challenge board
✔️ At-home reps count too — just send us a video or post it and tag us.
✔️See video for movement regressions for all levels!

We were inspired by the ThePushUpChallenge.ca for mental health awareness. Let’s push for strength inside and out!

🔥 JANUARY CARDIO CHALLENGE 🔥

Alright Renegades! We’re going go for the burn this month and chase a BIG gym goal:
👉 175,000 calories burned
👉 That’s 50 lbs as a gym 💪

SkiErg. Rower. AirBike.
All calories count ONLY when done outside of regular programming.

📝 How it works:
• Add your name to the whiteboard
• Accumulate calories on any cardio machine
• Update your total every time you contribute

Every calorie matters.
Let’s start the year by stacking wins together. 🔥