Frank Dimeo

July 21, 2023

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Yes, you can get strong with maces & clubs

July 20, 2023

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general warmup (15 minutes) long cycles x 25 reps crucifix lateral lunges x 15 reps Donnie G’s x 15/15 reps 1 hand Americanas x 15/15 reps […]

July 18, 2023

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general warmup (15 minutes) windshield wiper squats x 15 reps inside mills x 15/15 reps outside mills x 15/15 reps double club snatches x 10 reps […]

March 20, 2019

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general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps double club barbarian squats x 15 reps specific warm up (5 […]

March 18, 2019

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general warm up (10 minutes) alternating front swings x 30 reps double club side swings x 25 reps 2 hand halos x 20 reps specific warm […]

March 15, 2019

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general warm up (10 minutes) inside mills x 20/20 reps outside mills x 12/12 reps 2 hand halos x 30 reps 2 hand standing figure 8’s […]

March 14, 2019

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These gals mean business! They train at the Cave after grueling work days. They just get it done.

March 13, 2019

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general warm up (10 minutes) 2 hand front swings x 50 reps 2 hand side swings x 30 reps double club chest press x 15 reps […]

March 11, 2019

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We were recently blessed to have SRQ Magazine do an article on our training system. You can read it here

March 11, 2019

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general warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps BTN stretch x 60 seconds x 1/1-1/1 10 to 2s x […]

March 9, 2019

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general warm up (10 minutes) standing figure 8’s x 15/15 reps double club lunging front raises x 7/7 reps star complex x 1 specific warm up […]

March 6, 2019

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