March 15, 2024
general warmup (15 minutes) star complex x 2 Americanas x 30 reps barbarian pullovers x 20 reps 1/2 kneeling snatches x 12/12 reps specific warmup (5 […]
March 12, 2024
The excitement is building as we approach the Mace Fit Level 1 Coach Certification this Saturday at Legacy Barbell. I am very blessed and psyched to […]
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March 20, 2019
general warm up (10 minutes) inside mills x 15/15 reps outside mills x 15/15 reps double club barbarian squats x 15 reps specific warm up (5 […]
March 14, 2019
These gals mean business! They train at the Cave after grueling work days. They just get it done.
March 11, 2019
general warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps BTN stretch x 60 seconds x 1/1-1/1 10 to 2s x […]
March 9, 2019
general warm up (10 minutes) standing figure 8’s x 15/15 reps double club lunging front raises x 7/7 reps star complex x 1 specific warm up […]
March 4, 2019
general warm up (10 minutes) Americanas x 40 reps 1 hand halos x 15/15 reps barbarian split squats x 10/10 reps specific warm up (5 minutes) […]
February 27, 2019
general warm up (10 minutes) double club inside/outside mills** x 15/15 reps **Note: also called “inside outs” double club barbarian squats x 15 reps specific warm […]
February 24, 2019
general warm up (10 minutes) 2 hand side cleans x 20 reps double club snatches x 10 reps Gama casts x 20 reps Arc 360’s x […]
February 20, 2019
general warm up (10 minutes) figure 8’s to hold x 30 reps 2 hand side swings x 40 reps rotation walking lunges x 100 feet BTN […]
February 18, 2019
general warm up (10 minutes) mace front swings x 15/15 reps mace cross body swings x 15/15 reps outside mills x 15/15 reps specific warm up […]