January 8, 2026
general warmup (15 minutes) double club clean & lateral press x 10 reps long cycle front lunges x 20 reps crucifix squats x 15 reps Donnie […]
January 6, 2026
general warmup (15 minutes) figure 8’s to hold x 20 reps barbarian pullovers x 20 reps BTN stretch x 60 seconds x 1/1 seated Ahrens press […]
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July 20, 2019
general warm up (10 minutes) double club front swings x 50 reps standing double club chest press x 15 reps uppercut front lunges x 10/10 reps […]
July 18, 2019
general warm up (10 minutes) standing 1 hand figure 8’s x 20/20 reps drumming x 30 reps 2 hand mills x 20 reps specific warm up […]
July 12, 2019
general warm up (10 minutes) double club flys x 15 reps barbarian pull overs x 20 reps dead stop 2 hand side swings x 10/10 reps […]
July 10, 2019
general warm up (10 minutes) inside mills x 20/20 reps club star complex x 1 double club squat snatch x 10 reps parry casts x 10/10 […]
July 7, 2019
general warm up (10 minutes) barbarian squats x 20 reps wood choppers x 15/15 reps BTN stretch x 90 seconds x 1/1 specific warm up (5 […]
July 3, 2019
general warm up (10 minutes) walking 2 hand front swings x 100 feet lateral barbarian lunges x 20 reps shielded strikes x 15 reps specific warm […]
June 28, 2019
general warm up (10 minutes) drumming x 40 reps outside mills x 15/15 reps 1 hand halos x 15/15 reps crucifix walking lunges x 100 feet […]
June 26, 2019
general warm up (10 minutes) Americanas x 50 reps wood choppers x 20/20 reps double club front raise lunges x 50 feet specific warm up (5 […]