October 6, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps long cycle front lunges x 20 reps BTN stretch x 60 seconds x 1/1 kneeling 1 […]
October 4, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix spilt squats x 12/12 reps long cycles x 35 reps specific […]
October 1, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet 2 hand side swings x 50 reps BTN stretch x 90 seconds x 1/1 […]
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July 21, 2024
general warmup (15 minutes) double club front clean & flys x 15 reps double club front lunges x 15 reps supine helicopters x 12/12 reps standing […]
July 16, 2024
general warmup (15 minutes) double club lateral press & side raises x 12 reps kneeling double club twists x 20 reps seated double club front pullovers […]
July 1, 2024
general warmup (15 minutes) figure 8’s to hold x 30 reps uppercut press x 12/12 reps barbarian front raise lunges x 15 reps seated 1 hand […]
June 6, 2024
general warmup (15 minutes) barbarian squats x 20 reps alternating double club flys x 20 reps kneeling 2 hand twists x 25 reps BTN stretch x […]
May 9, 2024
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1 uppercut press & squat x […]