September 8, 2026
General warmup (15 minutes) 1 hand Americanas x 15/15 reps Double club clean & angle press x 12 reps Crucifix rear lunges x 20 reps Specific […]
September 5, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps barbarian lateral lunges x 24 reps kneeling double club flys x 20 reps BTN stretch x […]
September 3, 2026
general warmup (15 minutes) mace paddling x 20/20 reps Donnie G’s x 20/20 reps archer press x 8/8 reps figure 8’s to hold x 30 reps […]
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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 […]
August 13, 2023
Yesterday I had the distinct honor of teaching Mace Fit to Coach Bryan Camacho’s MMA students. Coach Bryan was right in there with them leading by […]
October 18, 2021
general warmup (15 minutes) 2 hand walking front swings x 150 feet Arc figure 8’s to hold x 30 reps windshield wiper split squats x 20 […]
October 15, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
October 10, 2021
general warmup (15 minutes) front pullover walking lunges x 100 feet double club pause side cleans x 20 reps Russian front raises x 10 reps crucifix […]