July 5, 2026
general warmup (15 minutes) Arc (short mace) front pullover lunges x 20 reps 1/2 kneeling alternating flys x 24 reps 1/2 kneeling wide stance 1 hand […]
July 4, 2026
It took guts to sign the Declaration of Independence on this day in 1776. The signers risked everything to start this new nation. They became criminals […]
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March 19, 2026
general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]
March 17, 2026
general warmup (15 minutes) double club walking horse stance x 50 feet drumming knee walkups x 15 reps 1/2 kneeling alternating flys x 20 reps BTN […]
March 10, 2026
general warmup (15 minutes) double clean & Ahrens press x 15 reps standing Russian flys x 5 reps kneeling 2 hand twists x 24 reps BTN […]
March 5, 2026
general warmup (15 minutes) long cycle front lunges x 12/12 reps figure 8’s to hold x 30 reps star complex x 2 specific warmup (5 minutes) […]
March 1, 2026
general warmup (15 minutes) 2 hand walking front swings x 25 feet barbarian rear walking lunges x 25 feet 1 hand Americanas x 15/15 reps inside […]