Diogo Dias

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of Shoulder Taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Barbell Cycling EMOM Every 2 Minutes x 6 Rounds (12 Min)… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of squat Hold + :10s of Jump Squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: 100 Meter Run  Min2: 5 Thrusters (ascending weights)… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap) 100 Meter Run  3 Squat Cleans (ascending weights) 3 Strict… 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  (9/7) Calorie Row/Bike/Runner  3 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push ups- 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Deadlifts (ascending weights) 5 Med ball… 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  150 Meter Row/ 300 Meter Bike/ 100… Read more »

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: 4 Rounds  100 Meter Run  3 Power Cleans (ascending weights) :20s Wall… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat Camel – 10 SLOW Reps (5 Per side)  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Retest Day (17 Minutes) Establish a 1 RM Back Squat OR Deadlift *Use… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row OR Bike  3 Front Squats (ascending weights) :15s… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs – 10 Reps w/ Pause (5 Per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a 1 Rep Max *Focus on… Read more »