Diogo Dias

Make sure you guys are checking for the correct date as the workouts have been posted in advance!

Warm-up: Group Dynamic                       2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max… Read more »

Warm-up: Group Dynamic     Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 5 Sumo Deadlift High Pulls (ascending weights) :15s Hollow Hold ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10 Min Cap) Run the stairs 3 Thrusters (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows *Build… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 sides ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes) 5 Sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 5 Shoulder to Overhead (ascending weights) 5 Plyo Push Ups… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 5 Reps @65-70% of one rep max ——————————————————————————————————– Workout: CrossFit Open Workout… Read more »

Warm-up: Group Dynamic Banded Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Overhead Squats (ascending… Read more »