September 15, 2026
general warmup (15 minutes) drumming split squats x 10/10 reps BTN stretch x 90 seconds x 1/1 alternating 1 hand snatches x 20 reps 1 hand […]
September 8, 2026
General warmup (15 minutes) 1 hand Americanas x 15/15 reps Double club clean & angle press x 12 reps Crucifix rear lunges x 20 reps Specific […]
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December 23, 2020
general warmup (15 minutes) barbarian lateral walking lunges x 100 feet crossbody swings x 15/15 reps 1 hand side dead -stop side cleans x 10/10 reps […]
August 31, 2020
general warm up (15 minutes) 1 hand pause front cleans x 10/10 reps double club side swings x 30 reps double club barbarian knee walk ups […]
February 19, 2020
general warm up (15 minutes) windshield wiper squats x 15 reps alternating club snatches x 20 reps horizontal mace strikes x 10/10 reps 2 hand mills […]
December 18, 2019
general warm up (15 minutes) wood choppers x 15/15 reps outside mills x 15/15 reps forward lunging Arc pull overs 20 reps supine Arc helicopters x […]
September 17, 2019
general warm up (10 minutes) alternating front cleans x 20 reps Russian front raises x 10 reps barbarian rear twisting lunges x 20 reps 360’s squats […]