Diogo Dias

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 min per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run /… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) 5 Sets x 5 Reps  Sets 1, 2, and 3: 5 Reps… Read more »

Warm-up: Group Dynamic Plank – Push Ups Tabata – 2 Minutes  :20s Plank on hands – :10s SLOW Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Overhead Squats… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  5 Sets x 5 Reps  Sets 1, 2, and 3: 5 Reps… 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 Min Per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s Row/Bike/Runner  Min 2: 3… Read more »

Warm-up: Group Dynamic Air Squat tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Runner/ 300 Meter… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Lat/Samson Stretch – 1 Min Per side  ——————————————————————————————————– Strength: Strict Press (15 Minutes)  Establish a heavy single  *Example on how to warm up: 5 – 5 – 3 –… 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: 4 Rounds (12 Min Cap)  1 Minute Row/Bike/Runner  3 Hang Power Cleans (ascending weights) … Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  Establish a 5 Rep Max deadlift  *Reps… 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 (12 Min Cap) 150 Meter Row / 100… Read more »