September 5, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps barbarian lateral lunges x 24 reps kneeling double club flys x 20 reps BTN stretch x […]
September 3, 2026
general warmup (15 minutes) mace paddling x 20/20 reps Donnie G’s x 20/20 reps archer press x 8/8 reps figure 8’s to hold x 30 reps […]
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March 31, 2020
View this post on Instagram A post shared by Frank DiMeo (@cavepicz2)
March 4, 2020
general warm up (15 minutes) 1 hand Americanas x 20/20 reps Vintage swings x 10/10 reps barbarian knee walk ups x 10 reps supine helicopters x […]
February 14, 2020
general warm up (15 minutes) mace toss & catch x 12/12 reps inside/outside mills** x 15/15 reps **also called “inside outs” lateral mace press x 5/5 […]
February 1, 2020
Warrior Woman class this morning View this post on Instagram Warrior Woman Mace Fit ® class this morning @adexclub @macefitnation #steelmace #adexclub #macefitnationwomen #macefit #steelmaceworkoutsinsarasota […]
January 31, 2020
general warm up (15 minutes) 1 hand standing figure 8’s x 15/15 reps double club front swings x 30 reps barbarian lateral lunges x 20 reps […]
January 17, 2020
general warm up (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps alternating 1 hand snatches x 20 reps barbarian lateral lunges x […]
January 13, 2020
general warm up (15 minutes) alternating front swings x 40 rep mace front swing catch x 12/12 reps mace hand to hand toss x 20 reps […]
January 6, 2020
general warm up (15 minutes) Americanas x 40 reps alternating standing flys x 20 reps shielded strikes x 18 reps barbaian rear lunges x 10/10 reps […]