January 1, 2023
general warmup (15 minutes) barbarian knee walkups x 18 reps 1 hand Americanas x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 launch 360’s x […]
December 29, 2022
Hope you’re staying warm this morning. What a crazy storm, huh? So whether you are snowed in or able to get to a gym you can […]
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October 18, 2021
general warmup (15 minutes) 2 hand walking front swings x 150 feet Arc figure 8’s to hold x 30 reps windshield wiper split squats x 20 […]
October 15, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
October 14, 2021
general warmup (15 minutes) 1 hand standing figure 8’s x 15/15 reps drumming x 40 reps 1/2 kneeling 1 hand flys x 12/12 reps double club […]
October 11, 2021
As Scotland’s first Mace Fit coach I have a keen desire to grow mace training here in Scotland so people in my community can feel the […]
October 10, 2021
general warmup (15 minutes) front pullover walking lunges x 100 feet double club pause side cleans x 20 reps Russian front raises x 10 reps crucifix […]
October 8, 2021
general warmup (15 minutes) standing 1 hand Russian flys x 5/5 reps BTN stretch x 60 seconds x 1/1 2 hand mills x 30 reps dead […]
October 7, 2021
There will not be any morning classes tommorow, Oct. 7 (Thursday). The afternoon classes will still be held.
October 6, 2021
general warmup (15 minutes) double club walking horse stance* x 100 feet *Note: This position is higher than the isometric horse stance 2 hand side swings […]
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