Diogo Dias

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of slow air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 5 Reps @ 70%… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of slow push ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3 Snatches… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Cat-Camels w :03s pause – 10 SLOW Reps (5 per position) Banded Lat/Samson Stretch – 1 minute per side  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 5 Reps… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap)  Run to the end of… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank – :10s of Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 3 Reps @ 60% of… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row OR Bike … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 5 Reps @ 60% of 1RM  2 Sets x… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW push ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway … Read more »