Diogo Dias

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: Death by Burpees  EMOM until failure or until Cap (10 min) Min… 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 ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes  Min 1: 150 Meter Row OR 400… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high Knees, Butt Kicks, Lateral hops  Childs Pose – 1:30 HOLD ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Power Cleans (ascending weights) 3 Shoulder to Overhead* Rd1: Strict Press, Rd2:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Hamstring stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Sumo Deadlift High Pulls  3 Tempo Push Ups  ——————————————————————————————————– Workout: For Time  18 – 15… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold + :10s of squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike 6 Alternating Front Rack Lunges +… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 15 Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  7 Jump Squats  5 Hang Power Cleans (ascending weights) 3 Strict Pull Ups … Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run 3 Power Snatches (ascending weights) :15s Wall Sit  ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 15 SLOW Reps  Childs Pose – 1:30 HOLD ——————————————————————————————————– Pre-Game: 3 Rounds  25 Double Unders  3 Shoulder to Overhead (ascending weights)  :15s Hollow Hold  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat Hold + :10s of Squats Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights) :15s Plank on… 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 ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row Min 2:… Read more »