January 20, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet side swings x 40 reps 1/2 kneeling wide stance Ahrens press x 8/8 reps […]
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February 24, 2019
general warm up (10 minutes) 2 hand side cleans x 20 reps double club snatches x 10 reps Gama casts x 20 reps Arc 360’s x […]
February 22, 2019
general warm up (10 minutes) drumming x 30 reps double club inside/outside mills x 15/15 reps gave digger rear lunges x 10/10 reps specific warm up […]
February 20, 2019
general warm up (10 minutes) figure 8’s to hold x 30 reps 2 hand side swings x 40 reps rotation walking lunges x 100 feet BTN […]
February 15, 2019
general warm up (10 minutes) Americanas x 40 reps 2 hand side cleans x 20 reps 1 hand halos x 15/15 reps BTN stretch x 60 […]
February 13, 2019
general warm up (10 minutes) standing 1 hand figure 8’s x 15/15 reps 2 hand halos x 30 reps standing double club flys x 15 reps […]
February 11, 2019
general warm up (10 minutes) 2 hand front swings x 50 reps 2 hand side swings x 40 reps inside mills x 15/15 reps outside mills […]
February 6, 2019
general warm up (10 minutes) drumming x 40 reps double snatches x 15 reps Americanas x 40 reps 1 hand Arc halos x 10/10 reps specific […]
February 1, 2019
general warm up (10 minutes) double club inside/outside mill** x 20/20 reps **”inside outs” alternating 1 arm flys x 20 reps alternating barbarian rear lunges x […]