October 19, 2025
general warmup (15 minutes) star complex x 3 drumming 1/2 knee walkups x 15 BTN stretch x 90 seconds x 1/1 specific warmup (5 minutes) clean […]
October 16, 2025
general warmup (15 minutes) long cycles x 35 reps barbarian knee walkups x 15 reps Donnie G’s x 20/20 reps 1/2 kneeling wide stance Ahrens press […]
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March 17, 2024
general warmup (15 minutes) inside helicopters x 20/20 reps outside helicopters x 20/20 reps double club squat cleans x 20 reps BTN stretch x 90 seconds […]
March 15, 2024
general warmup (15 minutes) star complex x 2 Americanas x 30 reps barbarian pullovers x 20 reps 1/2 kneeling snatches x 12/12 reps specific warmup (5 […]
March 12, 2024
The excitement is building as we approach the Mace Fit Level 1 Coach Certification this Saturday at Legacy Barbell. I am very blessed and psyched to […]
March 10, 2024
general warmup (15 minutes) walking 2 hand front swings x 50 reps 2 hand side swings x 40 reps long cycles x 30 reps barbarian split […]
March 7, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x20/20 reps 1/2 kneeling 1 hand snatches x 10/10 reps BTN stretch x 60 […]
March 5, 2024
general warmup (15 minutes) star complex x 1 barbarian knee walkups x 15 reps windshield wiper lateral lunges x 20 reps BTN stretch x 90 seconds […]
March 5, 2024
I am blessed and psyched to announce more opportunities at the following local gyms. Both of them are great places to train. Whether you want to […]
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