July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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March 6, 2019
general warm up (10 minutes) Arc figure 8’s to hold x 40 reps drumming x 30 reps barbarian pull overs x 20 reps vintage swings x […]
March 4, 2019
general warm up (10 minutes) Americanas x 40 reps 1 hand halos x 15/15 reps barbarian split squats x 10/10 reps specific warm up (5 minutes) […]
March 1, 2019
general warm up (10 minutes) inside mills x 20/20 reps outside mills x 15/15 reps Vintage swings x 10/10 reps BTN stretch x 60 seconds x […]
February 27, 2019
general warm up (10 minutes) double club inside/outside mills** x 15/15 reps **Note: also called “inside outs” double club barbarian squats x 15 reps specific warm […]
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 […]