December 7, 2021
Fred is one of our Certified Mace Fit Level 2 Coaches as well as a career Firefighter. He also runs the Steel Mace Nation Podcast. Here’s […]
January 16, 2022
general warmup (15 minutes) 1 hand mace swing & catch x 12/12 reps 2 hand front pull over lunges x 100 feet Russian front raises x […]
January 10, 2022
general warmup (15 minutes) alternating front swings x 30 reps arc figure 8’s to hold x 30 reps seated 2 hand twists x 30 reps BTN […]
January 7, 2022
general warmup (15 minutes) standing 2 hand Russian flys x 5 reps Gama casts x 12/12 reps mace launch & catch x 15 reps cross body […]
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March 5, 2021
general warmup (15 minutes) Americanas x 50 reps 1 hand long cycles x 20/20 reps Russian front raises x 10 reps barbarian alternating rear lunges x […]
August 16, 2020
general warm up (15 minutes) barbarian walking lunges x 100 feet front swing & catch x 15/15 reps hand to hand toss x 20 reps BTN […]
July 15, 2020
general warm up (15 minutes) Arc figure 8’s to hold x 25 rep 2 hand figure 8’s x 25 reps barbarian squats x 25 reps specific […]
June 24, 2020
general warm up (15 minutes) double club pause front cleans x 15 reps barbarian walking lunges x 100 feet 1 hand lateral pull overs x 15/15 […]
June 19, 2020
general warm up (15 minutes) mace swing & catch 15/15 reps hand-to-hand toss x 20 reps cross body swings x 12/12 reps BTN stretch x 90 […]
June 13, 2020
general warm up (15 minutes) alternating standing chest press x 30 reps 1/2 kneeling double club front pull overs x 10/10 reps barbarian lateral walking lunges […]
June 12, 2020
general warm up (15 minutes) Americanas x 50 reps alternating 1 hand front swings x 50 reps 2 hand mills x 15/15 reps specific warm up […]
June 4, 2020
general warm up (15 minutes) 1 hand side swings x 15/15 reps windshield wiper squats x 15 reps barbarian lateral lunges x 20 reps specific warm […]
May 22, 2020
general warm up (15 minutes) inside helicopters x 15/15 reps outside helicopters x 15/15 reps seated alternating front pull overs x 30 reps 1/2 kneeling flys […]