August 27, 2026
general warmup (15 minutes) 2 hand side swings x 50 reps crucifix split squats x 10/10 reps star complex x 1 double club snatches x 12 […]
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February 14, 2021
general warmup (15 minutes) Americanas x 40 reps barbarian lateral walking lunges x 100 feet walking 2 hand front swings x 100 feet specific warmup (5 […]
February 13, 2021
Nowadays generic mace & club programs are popping up all over the place. We are not trying to be like all the rest. We do a […]
February 12, 2021
general warmup (15 minutes) drumming x 30 reps 1/2 kneeling 1 hand halos x 12/12 reps kneeling 2 hand offset front pullovers x 10/10 reps inside/outside […]
February 7, 2021
general warmup (15 minutes) barbarian walking lunges x 50 feet barbarian rear walking lunges x 50 feet hand to hand toss x 20 reps double club […]
February 5, 2021
general warmup (15 minutes) barbarian lateral walking lunges x 100 feet 2 hand front pullover squats x 12 reps 2 hand dead-stop side swings x 10/10 […]
February 3, 2021
general warmup (15 minutes) double club lateral press side raises x 12 reps Russian front raises x 12 reps 2 hand standing figure 8’s x 25 […]
January 29, 2021
general warmup (15 minutes) long cycles x 25 reps 2 hand side cleans x 30 reps 1 hand Americanas x 20/20 reps BTN stretch x 90 […]
January 27, 2021
general warmup (15 minutes) mace front swing & catch x 15/15 rep windshield wiper front lunges x 20 reps slider squats x 8/8 reps battering rams […]
January 24, 2021
general warmup (15 minutes) alternating standing chest press 30 reps BTN stretch x 60 seconds x 1/1/1/1 seated double club front pullovers x 15 reps military […]