May 16, 2026
general warmup (15 minutes) 1/2 kneeling double club lateral pullovers x 15 reps 1 hand diagonal pullovers x 12/12 reps BTN stretch x 60 seconds x […]
May 14, 2026
general warmup (15 minutes) Americanas x 20 reps inside mills x 20/20 reps front pullover walking lunges x 50 feet crossbody swings x 12/12 reps specific […]
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February 13, 2025
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 barbarian pullovers x 20 reps […]
February 4, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps star complex x 2 BTN stretch x 60 seconds x 1/1 standing Russian flys x […]
February 2, 2025
general warmup (15 minutes) barbarian front lunge & squat x 15 reps 1/2 kneeling double club flys x 15 reps BTN stretch x 60 seconds x […]
February 2, 2025
Huge congrats to Judy Lohman for winning 1st place in her weight category at the Clearwater Classic! Judy earned her Mace Fit Level 1 Coach certification […]
January 30, 2025
general warmup (15 minutes) alternating front swings x 50 reps barbarian knee walkups x 20 reps BTN stretch x 90 seconds x 1/1 supine helicopters x […]
January 28, 2025
general warmup (15 minutes) 2 hand walking front swings x 50 reps 2 hand side swings x 40 reps alternating 1 hand snatches x 24 reps […]