February 21, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps 2 hand wood choppers x 15/15 reps BTN stretch x 90 seconds x 1/1 1/2 kneeling 1 […]
February 19, 2026
general warmup (15 minutes) long cycles x 35 reps seated 2 hand angle press x 12 reps 1/2 kneeling wide stance Ahrens press x 12 reps […]
February 17, 2026
general warmup (15 minutes) crucifix squats x 15 reps inside helicopters x 15/15 reps outside helicopters x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 […]
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April 2, 2025
general warmup (15 minutes) barbarian pullovers x 25 reps Americanas x 30 reps kneeling double club flys x 20 reps BTN stretch x 60 seconds x […]
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 […]
March 25, 2025
general warmup (15 minutes) double club archer pulls x 15/15 reps alternating front swings x 50 reps BTN stretch x 90 seconds x 1/1 2 hand […]
March 23, 2025
general warmup (15 minutes) double club walking horse stance x 50 feet windshield wiper lateral lunges x 24 reps seated offset front pullovers x 12/12 reps […]
March 22, 2025
Ben trained under and was certified by the incredible Valerie Pawlowski, a Certified Mace Fit Level 2 Coach. Soon Val will be a Level 3 Master […]
March 19, 2025
general warmup (15 minutes) 2 hand front swings x 30 reps 2 hand side swings x 30 reps barbarian lateral lunges x 20 reps 1/2 kneeling […]
March 16, 2025
general warmup (15 minutes) double club archer pulls x 15/15 reps 1 hand figure 8’s x 12/12 reps BTN stretch x 60 seconds x 1/1 barbarian […]
March 13, 2025
general warmup (15 minutes) Americanas x 30 reps uppercut rear lunges x 12/12 reps 2 hand pause slashes x 10/10 reps standing figure 8’s x 30 […]