July 1, 2025
general warmup (15 minutes) walking 2 hand front swings x 75 reps barbarian lateral lunges x 15/15 reps alternating 1 hand snatches x 24 reps kneeling […]
June 30, 2025
general warmup (15 minutes) 1/2 kneeling drumming x 30 reps kneeling Ahrens press x 15 reps inside mills x 15/15 reps outside mills x 15/15 reps […]
June 26, 2025
Huge congrats to Jayden! He has been training with Tim Welsh, Mace Fit Level 3 Master Pro Instructor, since December. Several days ago, Jayden was at […]
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September 29, 2021
general warmup (15 minutes) barbarian rear walking lunges x 50 feet barbarian walking lunges x 50 feet BTN stretch x 60 seconds x 1/1/1/1 double club […]
September 26, 2021
general warmup (15 minutes) star complex x 1 uppercut front lunges x 12/12 reps tappers x 8/8 reps Russian plank flys x 3/3 reps specific warmup […]
September 25, 2021
Part 4 of the Mace Fit® training template is conditioning/accesory work. These exercises are very iomportant. Don’t skip them. They will enhance your overall strength and […]
September 24, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
September 24, 2021
general warmup (15 minutes) inside mills x 20/20 reps crucifix knee walkups x 15 reps 2 hand squat cleans x 15 reps BTN stretch x 90 […]
September 21, 2021
September 18, 2021
general warmup (15 minutes) alternating front swings x 50 reps 1 hand Americanas x 15/15 reps archer press x 8/8 reps barbarian lateral lunges x 24 […]
September 16, 2021
Seth aka Ichiban has made remarkable progress here at Mace Fit® H.Q. Once he committed to consistent training, eating lots of quality food, and getting enough […]
September 9, 2021
View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)