August 25, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps Americanas x 20 reps horizontal mace strikes x 12/12 reps BTN stretch x 90 seconds […]
August 23, 2026
general warmup (15 minutes) standing 2 hand figure 8’s x 30 reps alternating front swings x 50 reps paddling x 20/20 reps BTN stretch x 60 […]
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January 6, 2021
general warmup (15 minutes) 1 hand long cycles x 20/20 reps 1 hand Americanas x 20/20 reps double front raise lunges x 100 feet specific warmup […]
July 1, 2020
general warm up (15 minutes) 1 hand Americanas x 25/25 reps 1/2 kneeling double club chest press x 15 reps Ahrens press x 10 reps cross […]
June 28, 2020
general warm up (15 minutes) double club front swings x 50 reps barbarian knee walk ups x 15 reps 2 hand figure 8’s x 25 reps […]
May 21, 2020
STAR COMPLEX (learned from Bud Jeffries) SEATED 360’S 2 HAND SIDE CLEANS & LATERAL PULLOVERS
May 6, 2020
general warm up (15 minutes) 2 hand front swings x 50 reps 1 hand side swings x 20/20 reps 1 hand barbarian squats x 10/10 reps […]
March 20, 2020
general warm up (15 minutes) inside mills x 15/15 reps 1 hand 360’s x 12/12 reps long cycles x 30 reps supine helicopters x 15/15 reps […]
November 22, 2019
general warm up (10 minutes) 1 hand Americanas x 25/25 reps wood choppers x 15/15 reps Ahrens press x 12 reps lateral barbarian lunges x20 reps […]