May 28, 2026
general warmup (15 minutes) star complex x 2 supine helicopters x 15/15 reps specific warmup (5 minutes) Barbarian isometric horse stance, Russian front raises, barbarian isometric […]
May 26, 2026
general warmup (15 minutes) drumming knee walkups x 20 reps 1 hand standing figure 8’s x 15/15 reps 2 hand pause slashes (short mace) x 12/12 […]
May 24, 2026
general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps BTN stretch x 60 seconds x 1/1 alternating 1 […]
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April 3, 2020
general warm up (15 minutes) shielded strikes x 21 reps BTN stretch x 60 seconds x 1/1/1/1 2 hand mills x 15/15 reps specific warm up […]
March 29, 2020
general warm up (15 minutes) drumming x 40 reps windshield wiper squats x 20 reps barbarian pull overs x 25 reps standing 2 hand figure8’s x […]
March 20, 2020
general warm up (15 minutes) inside mills x 15/15 reps 1 hand 360’s x 12/12 reps long cycles x 30 reps supine helicopters x 15/15 reps […]
March 11, 2020
general warm up (15 minutes) double club front swings x 50 reps 1 hand lateral press side raise x 10/10 reps crucifix squats x 10 reps […]
March 8, 2020
general warm up (15 minutes) inside mills x 15/15 reps cross body swings x 12/12 reps hand to hand toss x 20 reps bull whips x […]
March 4, 2020
general warm up (15 minutes) 1 hand Americanas x 20/20 reps Vintage swings x 10/10 reps barbarian knee walk ups x 10 reps supine helicopters x […]
March 2, 2020
general warm up (15 minutes) barbarian rear walking lunges x 50 feet barbarian front walking lunges x 50 feet Russian front raises x 10 reps double […]
February 25, 2020
general warm up (15 minutes) figure 8’s to hold x 30 reps drumming x 40 reps barbarian front walking lunges x 100 feet Turkish get ups […]