January 8, 2026
general warmup (15 minutes) double club clean & lateral press x 10 reps long cycle front lunges x 20 reps crucifix squats x 15 reps Donnie […]
January 6, 2026
general warmup (15 minutes) figure 8’s to hold x 20 reps barbarian pullovers x 20 reps BTN stretch x 60 seconds x 1/1 seated Ahrens press […]
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February 15, 2024
general warmup (15 minutes) star complex x 2 2 hand pause side cleans x 15/15 reps barbarian split squats x 12/12 reps BTN stretch x 90 […]
February 13, 2024
general warmup (15 minutes) figure 8’s to hold x 30 reps grave digger lateral lunges x 12/12 reps kneeling alternating flys x 20 reps 1/2 kneeling […]
February 10, 2024
general warmup (15 minutes) paddling x 20/20 reps Donnie G’s x 20/20 reps 1/2 kneeling Ahrens x 15 reps seated (on the ground) Gama casts x […]
February 9, 2024
general warmup (15 minutes) barbarian walking lateral lunges x 20 reps 2 hand wood choppers x 15/15 reps outside mills x 20/20 reps double club snatches […]
February 7, 2024
A lot of effort has gone into making this new version of this course. It is a greatly improved and more streamlined than before, plus it’s […]
February 2, 2024
general warmup (15 minutes) walking 2 hand swings x 50 reps barbarian rear walking lunges x 20 reps 1/2 kneeling 2 hand twists x 25 reps […]
January 31, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x 20/20 reps barbarian knee walkups x 15 reps BTN stretch x 60 seconds […]