December 9, 2025
“Mace exercise, rooted in the ancient Indian weapon called the Gada, has a history stretching back thousands of years, used by Hindu warriors and mythological figures […]
December 6, 2025
general warmup (15 minutes) barbarian front lunges x 20 reps long cycle rear lunges x 20 reps star complex x 2 specific warmup (5 minutes) double […]
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June 15, 2023
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps 1/2 kneeling lateral pullovers x 15/15 reps paddling x 20/20 reps BTN […]
June 14, 2023
general warmup (15 minutes) Americanas x 30 reps alternating kneeling flys x 20 reps 1/2 kneeling wide stance diagonal pullovers x 12/12 reps specific warmup (5 […]
June 8, 2023
general warmup (15 minutes) figure 8’s to hold x 30 reps 2 hand wood choppers x 15/15 reps seated Ahrens press x 10 reps windshield wiper […]
June 8, 2023
This program is just right for learning the basics. Everything you need to get off to a good start is right here.
June 8, 2023
This is just part of the action at the games this year, there were many other events. Everyone gave 100%. It was great!
June 7, 2023
general warmup (15 minutes) 1 hand Americanas x 20/20 reps seated 2 hand twists x 35 reps kneeling 1 hand snatches x 10/10 reps BTN stretch […]
May 28, 2023
general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps long cycles x 30 reps specific warmup (5 […]
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