July 19, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps horizontal mace strikes x 10/10 reps 1 hand Americanas x 15/15 reps shielded front pullovers x […]
July 14, 2026
General warmup (15 minutes) Alternating front swings x 50 reps Alternating 1 hand snatches x 20 reps Barbarian split squats x 15/15 reps Specific warmup (5 […]
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April 27, 2025
general warmup (15 minutes) star complex x 1 1/2 kneeling wide stance 1 hand flys x 10/10 reps long cycle squats x 10 reps specific warmup […]
April 22, 2025
general warmup (15 minutes) double club walking horse stance x 50 feet 2 hand Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling drumming […]
April 20, 2025
general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps barbarian lateral lunges x 15/15 reps BTN stretch x 90 seconds x 1/1 […]
March 29, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps 1/2 kneeling centerline press x 8 reps kneeling 1 hand snatches x 10/10 reps BTN […]
March 28, 2025
general warmup (15 minutes) 2 hand side swings x 40 reps double club lateral lunge flys x 22 reps drumming knee walkups x 12 reps cross […]