July 19, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps horizontal mace strikes x 10/10 reps 1 hand Americanas x 15/15 reps shielded front pullovers x […]
July 14, 2026
General warmup (15 minutes) Alternating front swings x 50 reps Alternating 1 hand snatches x 20 reps Barbarian split squats x 15/15 reps Specific warmup (5 […]
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January 20, 2019
As a former martial arts instructor and now a strength & fitness coach, I have always looked for better ways to train. About ten years ago […]
January 19, 2019
general warm up (10 minutes) Americanas x 30 reps inside helicopters x 15/15 reps drumming x 30 reps uppercut squats x 10/10 reps specific warm up […]
January 16, 2019
general warm up (10 minutes) barbarian squats x 20 reps double club flys x 15 reps double club inside/outside mills x 10/10 reps (Note also called […]
January 14, 2019
general warm up (10 minutes) alternating rear barbarian lunges x 20 reps double club chest press x 15 reps 1 hand halos x 15/15 reps specific […]
January 9, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps long cycles x 30 reps specific warm up (5 minutes) sliders […]
January 6, 2019
general warm up (10 minutes) double club front swings x 35 reps 2 hand side cleans x 20 reps figure 8’s to hold x 30 reps […]
January 4, 2019
general warm up (10 minutes) double club side swings x 30 reps lateral pull overs x 15/15 reps 1 hand halos x 15/15 reps BTN stretch […]
January 1, 2019
Coach Victoria’s mission is to provide everyday people with fitness modalities that will reconnect the mind, body and spirit – to create warriors in her local […]