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MACEFIT BLOG
February 1, 2026
general warmup (15 minutes) front lunge flys x 12/12 reps shielded front pullovers x 21 reps 1/2 kneeling Ahrens press x 12 reps mace paddling x […]
February 1, 2026
Patty Timmons Burton and Shawn Burton “get it” about Mace Fit. You’ll be seeing more from them, I am sure.
January 29, 2026
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps barbarian split squats x 12/12 reps BTN stretch x 60 seconds x […]
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November 23, 2022
general warmup (15 minutes) star complex x 2 seated 2 hand twists x 25 reps 1/2 kneeling snatches x 10/10 reps barbarian lateral squats x 10/10 […]
November 20, 2022
general warmup (15 minutes) walking 2 hand front swings x 40 reps crucifix squats x 15 reps BTN stretch x 60 seconds x 1/1 1 hand […]
November 17, 2022
general warmup (15 minutes) figure 8’s to hold x 25 reps 2 hand standing figure 8’s x 25 reps barbarian lateral lunges x 25 reps cross […]
November 15, 2022
general warmup (15 minutes) Americanas x 30 reps long cycles x 30 reps mace paddling x 15/15 reps mace launch & catch x 15/15 reps BTN […]
November 14, 2022
general warmup (15 minutes) barbarian pullovers x 20 reps 2 hand helicopters x 12/12 reps 2 hand front raise lunges x 12/12 reps BTN stretch x […]
November 10, 2022
Categories
general warmup (15 minutes) barbarian walking lunges x 15 reps barbarian rear walking lunges x 15 reps battering rams x 15/15 reps BTN stretch x 60 […]
November 7, 2022
general warmup (15 minutes) barbarian knee walkups x 15 reps double club front swings x 40 reps double club pause side cleans x 30 reps BTN […]
November 4, 2022
Categories
general warmup (15 minutes) windshield wiper squats x 20 reps crossbody swings x 15/15 reps double club lateral lunge flys x 20 reps standing 2 hand […]
November 1, 2022
general warmup (15 minutes) 1 hand Americanas x 20/20 reps figure 8’s to hold x 30 reps walking 2 hand front swings x 30 reps 2 […]