June 18, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
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April 17, 2019
general warm up (10 minutes) double club side swings x 30 reps double club chest press x15 reps outside mills x 10/10 reps inside mills x […]
April 14, 2019
general warm up (10 minutes) alternating 1 hand front swings x 40 reps 2 hand side cleans x 30 reps 2 hand standing figure 8’s x […]
April 7, 2019
general warm up (10 minutes) Americanas x 50 reps double club inside/outside mills x 20/20 reps mace cross body swings x 15/15 reps windshield wiper squats […]
March 29, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps front raise lunges x 10/10 reps specific warm up (5 minutes) […]
March 27, 2019
general warm up ( 10 minutes) mace 1 hand front catch x 10/10 reps crossbody swings x 15/15 reps 2 hand front cleans x 20 reps […]
March 23, 2019
Huge thanks to Victoria Islas for inviting us to her excellent podcast show!
March 22, 2019
general warm up (10 minutes) Americanas x 40 reps 2 hand standing figure 8’s x 20 reps 2 hand halo squats x 15 reps BTN stretch […]
March 15, 2019
general warm up (10 minutes) inside mills x 20/20 reps outside mills x 12/12 reps 2 hand halos x 30 reps 2 hand standing figure 8’s […]
March 11, 2019
general warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps BTN stretch x 60 seconds x 1/1-1/1 10 to 2s x […]