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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May 8, 2025
general warmup (15 minutes) windshield wiper squats x 20 reps star complex x 2 BTN stretch x 60 seconds x 1/1/1/1 double club snatch x 15 […]
May 4, 2025
general warmup (15 minutes) paddling x 20/20 reps mace front swing toss & catch x 12/12 reps BTN stretch x 60 seconds x 1/1 sliders x […]
May 1, 2025
general warmup (15 minutes) Donnie G’s x 15/15 reps horizontal mace strikes x 12/12 reps 2 hand pause slashes x 10/10 reps center-line press x 8 […]
April 29, 2025
general warmup (15 minutes) shielded front pullovers x 24 reps windshield wiper lateral lunges x 20 reps 2 hand helicopters x 15/15 reps barbarian isometric horse […]
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 […]