August 13, 2026
general warmup (15 minutes) paddling x 20/20 reps Donnie G’s x 20/20 reps barbarian front lunges x 20 reps specific warmup (5 minutes) 2 hand dead-stop […]
August 11, 2026
general warmup (15 minutes) barbarian lateral walking lunges x 15/15 reps double club clean & pause angle press x 12 reps 1/2 kneeling 1 hand snatches […]
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May 23, 2023
general warmup (15 minutes) drumming x 30 reps seated 2 hand angle press x 15 reps 1/2 kneeling 1 hand lateral pullovers x 12/12 reps side […]
May 13, 2023
general warmup (15 minutes) Americanas x 35 reps 1/2 kneeling double club front pullovers x 15 reps kneeling 1 hand lateral pullovers x 15/15 reps BTN […]
May 12, 2023
general warmup (15 minutes) windshield wiper squats x 15 reps archer press x 7/7 reps 1 hand snatch x 10/10 reps Russian front raises x 6 […]
April 22, 2023
general warmup (15 minutes) figure 8’s to hold x 35 reps 2 hand standing figure 8’s x 35 reps supine helicopters x 15/15 reps double club […]