February 19, 2026
general warmup (15 minutes) long cycles x 35 reps seated 2 hand angle press x 12 reps 1/2 kneeling wide stance Ahrens press x 12 reps […]
February 17, 2026
general warmup (15 minutes) crucifix squats x 15 reps inside helicopters x 15/15 reps outside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
February 16, 2026
general warmup (15 minutes) steel club archer pulls x 15/15 reps alternating 1 hand snatches x 24 reps walking double club horse stance x 50 feet […]
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April 10, 2024
general warmup (15 minutes) star complex x 1 reverse star complex x 1 BTN stretch x 90 seconds x 1/1 + 60 seconds x 1/1 uppercut […]
April 8, 2024
general warmup (15 minutes) shielded front pullovers x 21 reps Americanas x 30 reps 2 hand pause slashes x 10/10 reps windshield wiper squats x 20 […]
April 4, 2024
general warmup (15 minutes) barbarian knee walkups x 20 reps seated 2 hand twists x 35 reps supine helicopters x 15/15 reps BTN stretch x 90 […]
April 2, 2024
general warmup (15 minutes) barbarian squat & walking lunge x 10 reps inside mills x 15/15 reps outside mills x 15/15 reps 1/2 kneeling wide stance […]
April 1, 2024
general warmup (15 minutes) 1/2 kneeling lateral press side raises x 10/10 reps BTN stretch x 60 seconds x 1/1/1/1 bullwhips x 12/12 reps 360 squats […]