August 22, 2022

Mace Fit training #624

general warmup (15 minutes) double club front swings x 40 reps crucifix knee walkups x 15 reps seated double club angle presses x 15 reps seated […]
August 19, 2022

Mace Fit training #623

general warmup (15 minutes) 1 hand Americanas x 20/20 reps mace toss & catch x 15/15 reps cross body swings x 15/15 reps 2 hand side […]
August 18, 2022

Mace Fit in New York, Scotland, and Florida

I am proud of these guys! Tim Welsh is located in Long Island View this post on Instagram A post shared by Tim Welsh (@welshcare_talez) Will […]
October 1, 2021

Mace Fit training #496

general warmup (15 minutes) shielded front pull overs x 21 reps double club lateral press side raises x 10 reps 2 hand side cleans x 20 […]
September 29, 2021

What it takes

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September 29, 2021

Mace Fit training #495

general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet BTN stretch x 60 seconds x 1/1/1/1 double club […]
September 28, 2021

Preventing hand pain in heavy Mace Fit exercises

By now you’ve figured out that we like to do heavy mace and club exercises in Mace Fit®. Not that every exercises to be loaded to […]
September 26, 2021

Mace Fit training #494

general warmup (15 minutes) star complex x 1 uppercut front lunges x 12/12 reps tappers x 8/8 reps Russian plank flys x 3/3 reps specific warmup […]
September 25, 2021

Don’t neglect your accessory work

Part 4 of the Mace Fit® training template is conditioning/accesory work. These exercises are very iomportant. Don’t skip them. They will enhance your overall strength and […]
September 24, 2021

Training before work or after work, it dosn’t matter. Just get it done!

View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 24, 2021

Mace Fit training #493

general warmup (15 minutes) inside mills x 20/20 reps crucifix knee walkups x 15 reps 2 hand squat cleans x 15 reps BTN stretch x 90 […]
September 24, 2021

herding cats or building commmunity?

Happy hump day (Wednesday)! Well, in the midst of a crazy chaotic world it’s good to find some sanity along the way. A lot of people […]