December 6, 2025
general warmup (15 minutes) barbarian front lunges x 20 reps long cycle rear lunges x 20 reps star complex x 2 specific warmup (5 minutes) double […]
December 4, 2025
general warmup (15 minutes) shielded front pullovers x 24 reps double club lateral press x 12 reps 2 hand side swings x 40 reps long cycles […]
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October 6, 2023
general warmup (15 minutes) walking 2 hand front swing x 30 reps barbarian rear walking lunges x 15 reps 1 hand inside helicopters x 12/12 reps […]
October 3, 2023
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps crucifix knee walkups x 12 reps BTN stretch x 60 seconds x […]
October 1, 2023
general warmup (15 minutes) Donnie G’s x 15/15 reps double club lateral lunge flys x 20 reps long cycles x 25 reps 2 hand pause squat […]
September 28, 2023
general warmup (15 minutes) double club walking horse stance x 30 reps (Note: use semi-circular steps) 1 hand slash x 8/8 reps (Note: hold the club […]
September 20, 2023
general warmup (15 minutes) kneeling alternating chest press x 20 reps double club front raise lunges x 20 reps seated 2 hand twists x 30 reps […]
September 17, 2023
general warmup (15 minutes) drumming x 40 reps long cycle rear lunges x 20 reps kneeling 2 hand angle press x 15 reps seated double club […]
September 13, 2023
general warmup (15 minutes) barbarian rear walking lunges x 30 reps Donnie G’s x 20/20 reps BTN stretch x 90 seconds x 1/1 launch 360’s x […]