Diogo Dias

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) :20s Weighted Wall Sit (16k/12k) ——————————————————————————————————– Workout: For Time 50 Wall… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat 5 Sets x 3 Reps @80 – 85% of 1 Rep max ——————————————————————————————————– Workout: 4… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the driveway 5 Push Press (ascending weights) 5 Jump Squats ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Front Squats (ascending weights) *From the floor :15s Hollow Hold… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 3 Reps @70 – 75% of… Read more »

Warm-up: Group Dynamic KB Goblet squat tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Overhead Squats (ascending weights) 5 Broad Jumps ——————————————————————————————————– Workout: 2 Rounds… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12 – 15 Minutes) 5 Sets x 3 Reps @70 – 75% of 1 Rep… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Wall Hinge Stretch – 1 Minute Hold   ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Shoulder to Overhead (ascending weights) :15s Plank on… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Proposal Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes) 5 Sets x 5 Reps @70 – 75% of 1… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds Run the driveway 3 Hang Power Snatches (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »