Diogo Dias

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Jump Squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes) Establish a 3 Rep Max Front Squat  *Goal… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs – 10 SLOW Reps (5 per side)  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (17 Minutes)  Establish a heavy single Squat OR Power Clean  *New… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Thrusters (ascending weights)  5 Jump Squats … Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds  150 Meter Row / 100 Meter Run / 300 Meter Bike  5… 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 to the end of the driveway 3 Squat Cleans (ascending weights)  :15s Plank… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s plank on hands – :10s of shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  200 Meter Run  5 Hang Power Snatches (ascending… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Power Cleans (ascending weights) 5 Jump Squats  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  200 Meter Run  3 Strict… Read more »