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 […]
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February 6, 2019
general warm up (10 minutes) drumming x 40 reps double snatches x 15 reps Americanas x 40 reps 1 hand Arc halos x 10/10 reps specific […]
February 4, 2019
general warm up (10 minutes) 2 hand front swings x 50 reps inside mills x 20/20 reps barbarian split squats x 10/10 reps specific warm up […]
January 27, 2019
general warm up (10 minutes) figure 8’s to hold x 40 reps 2 hand side cleans x 30 reps double club inside outs x15/15 reps specific […]
January 25, 2019
general warm up (10 minutes) Americanas x 50 reps double club inside-outs x 20/20 reps BTN stretch x 60 seconds x 1/1/1/1 specific warm up (5 […]
January 23, 2019
general warm up (10 minutes) barbarian rear walking lunges x 100 feet 1 hand standing figure’s 8’s x 20/20 reps 2 hand halos x 30 reps […]
January 22, 2019
Learn How to do steel mace & club workouts for only $20! This course is a prerequisite for our online Mace Fit® Instructor Certification if you […]
January 20, 2019
As a former martial arts instructor and now a strength & fitness coach, I have always looked for better ways to train. About ten years ago […]