June 16, 2026
General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
June 14, 2026
general warmup (15 minutes) double club walking horse stance x 75 feet star complex x 3 BTN stretch x 90 seconds x 1/1 specific warmup (5 […]
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October 31, 2021
general warmup (15 minutes) Americanas x 40 reps double club standing chest press x 15 reps BTN stretch x 90 seconds x 1/1 1/2 kneeling 2 […]
October 27, 2021
Top of the morning to ya! I think that was an old Irish greeting, but being Italian and Swedish/Norwegian I probably got it wrong. Anyhow, I […]
October 26, 2021
general warmup (15 minutes) shielded front pull overs x 21 reps double club front raise lateral lunges x 15 reps seated (on the floor) 2 hand […]
October 24, 2021
general warmup (15 minutes) rear barbarian walking lunges x 50 feet barbarian walking lunges x 50 feet 2 hand front swings x 30 reps 2 hand […]
October 21, 2021
general warmup (15 minutes) 2 hand side swings x 30 reps double club pause front cleans x 15 reps barbarian lateral walking lunges x 100 feet […]
October 18, 2021
On Monday of last week I posted the 500th Mace Fit® training of the day. So that’s not a big deal to someone who doesn’t understand […]
October 10, 2021
general warmup (15 minutes) front pullover walking lunges x 100 feet double club pause side cleans x 20 reps Russian front raises x 10 reps crucifix […]
October 3, 2021
general warmup (15 minutes) 2 hand pause front cleans x 30 reps cross body swings x 12/12 reps parry casts x 10/10 reps crucifix walk x […]
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 […]