August 18, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps cross body swings x 15/15 reps specific warmup (5 minutes) 2 hand […]
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December 7, 2019
Ladies, get ready to sling some steel, have a blast, while kick starting your New Year! Learn how to do cardio without running and get strong […]
December 6, 2019
general warm up (10 minutes) 1 hand Americanas x 20/20 reps windshield wiper squats x 15 reps diagonal pull overs x 15/15 reps BTN stretch x […]
November 22, 2019
general warm up (10 minutes) 1 hand Americanas x 25/25 reps wood choppers x 15/15 reps Ahrens press x 12 reps lateral barbarian lunges x20 reps […]
November 19, 2019
general warm up (10 minutes) alternating front swings x 50 reps double club lunging front raises x 50 feet alternating lateral pull overs x 20 reps […]
November 19, 2019
November 16, 2019
general warm up (10 minutes) inside mills x 12/12 reps 1 hand halos x 15/15 reps 2 hand standing figure 8’s x 30 reps rear walking […]
November 12, 2019
general warm up (10 minutes) Americanas x 50 reps star complex x 1 1/2 kneeling front pull overs x 10/10 reps double club standing chest press […]
November 12, 2019
Feb 8. 2020 will be here before you know it! Now is the time to get ready.
November 7, 2019
Note: American Mace & Club Competitive Alliance rules will be used general warm up (10 minutes) mace swing front catch 15/15 reps cross body swings x […]