June 26, 2023
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Mace Fit Training #750

  General warmup (15 minutes) 1 hand Americanas x 25/25 reps Diagonal pullovers x 15/15 reps Long cycles x 30 reps BTN stretch x 90 seconds […]
June 22, 2023
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Collection of my training resources

My new training library is now live! https://frankdimeocom.wordpress.com/
June 22, 2023
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Mace Fit Training #749

general warmup (15 minutes) walking double club front swings x 50 reps double club side swings x 40 reps crucific knee walkups x 15 reps Donnie […]
December 29, 2022
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Mace Fit training #678

general warmup (15 minutes) double club pause side cleans x 20 reps 2 hand helicopters x 12/12 reps barbarian lateral lunges x 20 reps 1/2 kneeling […]
December 28, 2022
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Mace Fit training #677

general warmup (15 minutes) double club front swings x 50 reps rotation walking lunges x 12 reps rotation rear walking lunges x 12 reps seated double […]
December 25, 2022
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Mace Fit training #676

general warmup (15 minutes) barbarian squats x 20 reps long cycles x 25 reps 2 hand pause side cleans x 30 reps Ahrens press x 15 […]
December 22, 2022
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Mace Fit training #675

general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps 2 hand squat cleans x 20 reps BTN […]
December 20, 2022
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Mace Fit training #674

general warmup (15 minutes) drumming x 40 reps Americanas x 30 reps barbarian split squats x 12/12 reps BTN stretch x 60 seconds x 1/1 specific […]
December 18, 2022
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Mace Fit training #673

general warmup (15 minutes) figure 8’s to hold x 30 reps standing 2 hand figure 8’s x 30 reps barbarian knee walkups x 15 reps BTN […]
December 15, 2022
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Mace Fit training #672

general warmup (15 minutes) 2 hand front swings x 40 reps barbarian lateral walking lunges x 20 reps 1/2 kneeling Ahrens press x 12 reps 2 […]
December 14, 2022
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Mace Fit training #671

general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps double club snatches x 15 reps windshield wiper  squats x 20 reps […]
December 11, 2022
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Mace Fit training #670

general warmup (15 minutes) 1 hand Americanas x 25/25 reps mace launch & catch x 10/10 reps 2 hand walking front swings x 40 reps specific […]
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