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MACEFIT BLOG
June 30, 2026
general warmup (15 minutes) alternating front swings x 40 reps double club side swings x 40 reps long cycles x 40 reps BTN stretch x 60 […]
June 28, 2026
general warmup (15 minutes) Americanas x20 reps alternating 1 hand snatches x 20 reps horizontal mace strikes x 12/12 reps barbarian knee walkups x 15 reps […]
June 25, 2026
general warmup (15 minutes) barbarian squats x 20 reps crucifix lateral lunges x 20 reps BTN stretch x 90 seconds x 1/1 standing 2 hand helicopters […]
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March 26, 2023
general warmup (15 minutes) double club front raise walking lunges x 20 reps 1 hand side clean & lateral press x 10/10 reps horizontal mace strikes […]
March 15, 2023
general warmup (15 minutes) barbarian walking lunges x 15 reps windshield wiper lateral lunges x 20 reps drumming x 35 reps archer press x 10/10 reps […]
March 12, 2023
general warmup (15 minutes) long cycle front lunges x 15/15 reps 2 hand side swings x 40 reps BTN stretch x 60 seconds x 1/1 1 […]
February 25, 2023
general warmup (15 minutes) standing 2 hand figure 8’s x 40 reps windshield wiper knee walkups x 20 reps seated archer press x 8/8 reps BTN […]
February 24, 2023
general warmup (15 minutes) double club walking horse stance x 40 steps double club front swings x 40 reps supine helicopters x 15/15 reps BTN stretch […]
February 19, 2023
general warmup (15 minutes) 1 hand long cycles x 25/25 reps 2 hand helicopters x 15/15 reps figure 8’s to hold x 30 reps 1/2 kneeling […]
February 17, 2023
general warmup (15 minutes) alternating front swings x 50 reps 2 hand wood choppers x 20/20 reps Russian planks flys x 2/2 reps barbarian lateral lunges […]
February 1, 2023
January 30, 2023
general warmup (15 minutes) barbarian squats x 15 reps figure 8’s to hold x 25 reps horizontal mace strikes x 12/12 reps windshield wiper lateral lunges […]