Diogo Dias

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Min per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) Establish a heavy single *New Strength… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner  5 Hang Power Cleans (ascending weights)  :20s Plank on hands  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Strict Press  In an 8 Minute window: Establish a heavy… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Front Squats (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat Camels – 10 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s Row OR Bike  Min 2: 5 Deadlifts (ascending weights)… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Hang Squat Cleans (ascending weights) 5 Jump Squats  ——————————————————————————————————– Workout:… 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  Run to the end of the driveway  3 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner 100 Meter Run  3 Shoulder to… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps Bird Dogs – 5 Per side w/ :03s pause Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway  6 Alt… Read more »