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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November 24, 2021
general warmup (15 minutes) mace paddling x 25/25 reps 2 hand standing figure 8’s x 30 reps double club front raise lunges x 100 feet BTN […]
November 24, 2021
Small changes in length or angle can make a big difference. Take a look View this post on Instagram A post shared by Frank DiMeo (@2slingsteel)
November 20, 2021
Mace Fit is a multi-faceted, full spectrum training system. You get your cardio without running and build strength without heavy barbells. View this post on Instagram […]
November 17, 2021
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps drumming x 30 reps standing Russian flys x 5 reps BTN stretch […]
November 8, 2021
general warmup (15 minutes) double club front swings x 50 reps inside/outside mills x 15/15 reps 1/2 kneeling Ahrens press x 12 reps kneeling alternating flys […]
October 29, 2021
general warmup (15 minutes) windshield wiper squats x 20 reps uppercut front lunges x 12/12 reps hand to hand toss x 20 reps battering rams x […]
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 […]