October 6, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps long cycle front lunges x 20 reps BTN stretch x 60 seconds x 1/1 kneeling 1 […]
October 4, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix spilt squats x 12/12 reps long cycles x 35 reps specific […]
October 1, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet 2 hand side swings x 50 reps BTN stretch x 90 seconds x 1/1 […]
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March 4, 2024
general warmup (15 minutes) mace paddling x 20/20 reps drumming x 50 reps BTN stretch x 60 seconds x 1/1 seated Ahrens press x 12 reps […]
February 28, 2024
general warmup (15 minutes) figure 8’s to hold x 35 reps standing 2 hand figure 8’s x 35 reps BTN stretch x 60 seconds x 1/1 […]
February 21, 2024
general warmup (5 minutes) outside mills x 15/15 reps diagonal pullovers x 15/15 reps seated 2 hand angle press x 15 reps supine helicopters x 15/15 […]
February 18, 2024
general warmup (15 minutes) 1 hand Americanas x 25/25 reps 1 hand wood choppers x 15/15 crucifix knee walkups x 15 reps seated double club twists […]
February 15, 2024
general warmup (15 minutes) star complex x 2 2 hand pause side cleans x 15/15 reps barbarian split squats x 12/12 reps BTN stretch x 90 […]
February 13, 2024
general warmup (15 minutes) figure 8’s to hold x 30 reps grave digger lateral lunges x 12/12 reps kneeling alternating flys x 20 reps 1/2 kneeling […]
February 10, 2024
general warmup (15 minutes) paddling x 20/20 reps Donnie G’s x 20/20 reps 1/2 kneeling Ahrens x 15 reps seated (on the ground) Gama casts x […]
February 9, 2024
general warmup (15 minutes) barbarian walking lateral lunges x 20 reps 2 hand wood choppers x 15/15 reps outside mills x 20/20 reps double club snatches […]
February 7, 2024
A lot of effort has gone into making this new version of this course. It is a greatly improved and more streamlined than before, plus it’s […]