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 […]
February 17, 2026
general warmup (15 minutes) crucifix squats x 15 reps inside helicopters x 15/15 reps outside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
February 16, 2026
general warmup (15 minutes) steel club archer pulls x 15/15 reps alternating 1 hand snatches x 24 reps walking double club horse stance x 50 feet […]
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April 29, 2019
general warm up (10 minutes) alternating 1 hand front swings x 30 reps Americanas x 40 reps 2 hand halo squats x 20 reps specific warm […]
April 21, 2019
general warm up (10 minutes) mace front catches x 15/15 reps mace cross body swings x 10/10 reps BTN stretch x 60 seconds x 1-1-1-1 bull […]
April 19, 2019
general warm up (10 minutes) double club barbarian squats x 15 reps 1 hand snatch x 10/10 reps drumming x 30 reps figure 8’s to hold […]
April 14, 2019
general warm up (10 minutes) alternating 1 hand front swings x 40 reps 2 hand side cleans x 30 reps 2 hand standing figure 8’s x […]
April 10, 2019
general warm up (10 minutes) 2 hand side swings x 40 reps 1 hand halos x 15/15 reps barbarian split squats x 10/10 reps BTN stretch […]
April 3, 2019
general warm up (10 minutes) barbarian walking lunges x100 feet drumming x 40 reps shielded strikes x 9/9 reps 2 hand front sings x 30 reps […]
April 1, 2019
general warm up (10 minutes) double club side cleans x 20 reps 1 hand halos x 15/15 reps inside mil;s x 15/15 reps specific warm up […]
March 27, 2019
general warm up ( 10 minutes) mace 1 hand front catch x 10/10 reps crossbody swings x 15/15 reps 2 hand front cleans x 20 reps […]
March 23, 2019
Huge thanks to Victoria Islas for inviting us to her excellent podcast show!