March 10, 2026
general warmup (15 minutes) double clean & Ahrens press x 15 reps standing Russian flys x 5 reps kneeling 2 hand twists x 24 reps BTN […]
March 8, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps mace paddling x 20/20 reps seated 2 hand angle press x 15 reps BTN stretch x 60 […]
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August 22, 2019
general warm up (10 minutes) standing 1 hand figure 8’s x 15/15 reps figure 8’s to hold x 30 reps barbarian pull overs x 25 reps […]
August 20, 2019
general warm up (10 minutes) Americanas x 50 reps walking 2 hand halos x 100 feet alternating front cleans x 30 reps specific warm up (5 […]
August 12, 2019
general warm up (10 minutes) double club outside helicopters x 20 reps 1 hand halos x 15/15 reps barbarian walking lunges x 100 feet specific warm […]
August 7, 2019
general warm up (10 minutes) shielded strikes x 21 reps kneeling 1 hand halos x 12/12 reps 1 hand side swings x 15/15 reps torch press […]
August 4, 2019
Within the next two weeks, GOD willing, we will post our 200th Mace Fit® training. I am extremely grateful for the measurable results they have produced […]
August 4, 2019
general warm up (10 minutes) standing double club flys x 12 reps long cycles x 20 reps 1 hand snatches x 8/8 reps barbarian squats x […]
August 1, 2019
Exciting things are happening! August 17–We will be at the Vintage Strength Games in Manassas Park, VA (No charge for spectators) August 30-31–We will have a […]
July 31, 2019
general warm up (10 minutes) double club side swings x 40 reps alternating front cleans x 30 reps rotation walking lunges x 100 feet specific warm […]
July 28, 2019
general warm up (10 minutes) 2 hand front swings x 50 reps windshield wiper squats x 25 reps 1 hand halos x 15/15 reps specific warm […]