March 21, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps long cycle rear lunges x 20 reps BTN stretch x 90 seconds x 1/1 sliders […]
March 19, 2026
general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]
March 17, 2026
general warmup (15 minutes) double club walking horse stance x 50 feet drumming knee walkups x 15 reps 1/2 kneeling alternating flys x 20 reps BTN […]
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October 31, 2018
general warm up (10 minutes) Americanas x 30 reps standing figure 8’s x 15/15 reps windmills x 5/5 reps specific warm up (5 minutes) seated 10-to-2 […]
October 30, 2018
These gals are part of the “night shift”at the Cave. They come in after long, grueling work days and get it done!
October 28, 2018
general warm up (10 minutes) mace swings x 20/20 reps crossbody swings x 15/15 reps 360’s x 30 reps specific warm up (5 minutes) 2 hand […]
October 26, 2018
general warm up (10 minutes) drumming x 30 reps inside mills x 20/20 outside mills x 20/20 reps specific warm up (5 minutes) grave diggers set […]
October 25, 2018
This was a live broadcast earlier today and it covers my training journey from my earliest days of training an coaching up through the present. This […]
October 24, 2018
general warm up (10 minutes) figure 8 to hold x 30 reps inside helicopters x 20 reps outside helicopters x 20 reps specific warm up (5 […]
October 22, 2018
general warm up (10 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps 2 hand mills x 30 reps specific […]
October 19, 2018
general warm up (10 minutes) star complex x 1 2 hand front cleans x 20 reps drumming x 30 reps specific warm up (5 minutes) tappers […]
October 17, 2018
general warm up (10 minutes) double club front swings x 50 reps rotation walking lunges x 100 feet inside helicopters x 20/20 reps 1 hand halos […]