September 29, 2026
general warmup (15 minutes) shielded front pullovers x 24 reps uppercut front lunges x 12/12 reps drumming 1/2 knee walkups x 15 reps specific warmup (5 […]
September 26, 2026
general warmup (15 minutes) double club walking horse stance x 50 feet figure 8’s to hold x 20 reps seated alternating flys x 20 reps 1/2 […]
September 24, 2026
General warmup (15 minutes) Specific warmup (5 minutes) Americanas x 30 reps Inside mills x 25/25 reps Crucifix lateral lunges x 24 reps BTN Stretch x […]
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February 19, 2026
general warmup (15 minutes) long cycles x 35 reps seated 2 hand angle press x 12 reps 1/2 kneeling wide stance Ahrens press x 12 reps […]
March 2, 2025
general warmup(15 minutes) inside mills x 20/20 reps long cycle rear lunges x 12/12 reps barbarian squats x 15 reps dead-stop pause side cleans x 12/12 […]
February 13, 2025
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 barbarian pullovers x 20 reps […]
August 25, 2024
general warmup (15 minutes) double club high walking horse stance x 50 feet figure 8’s to hold x 40 reps kneeling 1 hand snatches x 10/10 […]