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 […]
December 4, 2025
general warmup (15 minutes) shielded front pullovers x 24 reps double club lateral press x 12 reps 2 hand side swings x 40 reps long cycles […]
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July 8, 2023
general warmup (15 minutes) double club walking horse stance x 30 steps Donnie G’s x 12/12 reps cross body swings x 15/15 reps barbarian squats x […]
July 5, 2023
general warmup (15 minutes) Russian front raises x 8 reps double club side swings x 40 reps figure 8’s to hold x 20 reps BTN stretch […]
July 4, 2023
general warmup (15 minutes) 1 hand long cycles x 25/25 reps 1 hand wood choppers x 20/20 reps Gama casts x 12/12 reps barbarian split squats […]
July 4, 2023
I’m blessed to have some very tough Mace Fit athletes. They train outdoors year round. With the heat index in southwest Florida hitting 109 degrees by […]
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
This is just part of the action at the games this year, there were many other events. Everyone gave 100%. It was great!