March 21, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps long cycle rear lunges x 20 reps BTN stretch x 90 seconds x 1/1 sliders […]
March 19, 2026
general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]
March 17, 2026
general warmup (15 minutes) double club walking horse stance x 50 feet drumming knee walkups x 15 reps 1/2 kneeling alternating flys x 20 reps BTN […]
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November 18, 2020
general warmup(15 minutes) drumming x 40 reps 1/2 kneeling snatches x 10/10 reps seated double club chest press x 10 reps specific warmup (5 minutes) double […]
November 17, 2020
general warmup (15 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps lateral lunge 360’s x 20 reps barbarian knee walkups x 20 reps […]
November 11, 2020
genral warmup (15 minutes) 1 hand lateral pullovers x 12/12 reps alternating 1 hand snatches x 20 reps 1/2 kneeling 1 hand front pullovers x 10/10 […]
October 26, 2020
general warmup (15 minutes) shielded strikes x 24 reps double club snatches x 12 reps 1 hand standing figure 8’s x 15/15 reps uppercut front lunges […]
October 12, 2020
general warm up (15 minutes) 1 hand Americanas x 30/30 reps Gama casts x 15/15 reps barbarian pullovers x 25 reps 1/2 kneeling lateral pullovers x […]
October 4, 2020
general warm up (15 minutes) 2 hand standing figure 8’s x 20 reps double club lateral press side raises x 10 reps barbarian split squats x […]
October 2, 2020
general warm up (15 minutes) drumming x 40 reps 1 hand figure 8’s x 20 reps 1/2 kneeling Ahrens press x 10 reps barbarian rear walking […]
October 1, 2020
Is it possible to just do Mace Fit® for several months and be stronger in barbell lifts and sled pushes when you come back? The answer […]
September 27, 2020
general warm up (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps uppercut press x 12/12 reps barbarian knee walk ups x 20 […]