October 19, 2025
general warmup (15 minutes) star complex x 3 drumming 1/2 knee walkups x 15 BTN stretch x 90 seconds x 1/1 specific warmup (5 minutes) clean […]
October 16, 2025
general warmup (15 minutes) long cycles x 35 reps barbarian knee walkups x 15 reps Donnie G’s x 20/20 reps 1/2 kneeling wide stance Ahrens press […]
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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 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 […]
January 29, 2024
general warmup (15 minutes) drumming x 50 reps windshield wiper lateral lunges x 25 reps kneeling 1 hand lateral pullovers x 15/15 reps wood choppers x […]
January 25, 2024
general warmup (15 minutes) alternating front swings x 50 reps barbarian split squats x 10/10 reps pause side cleans x 30 reps BTN stretch x 60 […]
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