Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Wall Hinge Stretch – 1:30 Hold  ——————————————————————————————————– Workout: AMRAP x 18 Minutes 8 DB/KB Snatches (Right Arm) 16 Alternating Single Leg V-Ups (8 per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Chipper  20 DB/KB Hang Power Cleans (Per side)  40 Ab-Mat Sit Ups 60 Mountain Climbers (Per… Read more »

Warm-up: Group Dynamic Inchworm Walk Outs – 5 SLOW Reps PVC (Broomstick) Pass Through – 15 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time  1-2-3-4-5-6-7-8-9-10  Handstand Push Ups  10-9-8-7-6-5-4-3-2-1  Single Arm DB/KB Swings… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 12 Alternating Jumping Lunges (6 per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes 3 Push Up-Shoulder Taps  6 DB/KB Hang Power Snatch (Per side) 9… Read more »

Warm-up: Group Dynamic 2 minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 4 Rounds  400 Meter Run  12 Lateral Hops over DB/KB 12 Burpees  12 DB/KB Clusters (6… Read more »

Warm-up: Group Dynamic PVC (Broomstick Pass Through) – 15 Slow Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: AMRAP x 15 Minutes  40 Double Unders  5 DB/KB Overhead Squats (Right Side) 10 Hand Release Push Ups… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s hold at the bottom of the squat + :10s of active squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 2 Minutes x 9 Rounds Buy In: 200… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees , butt kicks, lateral hops Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 4 Rounds  30 Mountain Climbers (Per side) 20 DB/KB Hang Squat Cleans (10 per side)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass through – 15 SLOW Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  21 – 15 – 9  Burpees Over DB/KB DB/KB Push Press (per side)… Read more »