Diogo Dias

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  Run to the end of the driveway  6 Alt Front… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Single Leg Glute Bridges w/ Pause – 10 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 MInutes) Establish a new 1 Rep Max  *Be aggressive… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minute :20s Plank on Hands – :10s of shoulder Taps Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Minute 1: :45s Row/Bike/Runner Minute 2:… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights) :15s Plank… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  EMOM x 10 Minutes  Min 1: :30s of… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Hang Power Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps Bird Dogs – 10 Reps w/ :03s Pause each rep (5 Per side) Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  2 Sets x 2 Reps… 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 (12 Min Cap) 100 Meter Run  3 Squat Snatches… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of Squat Hold / :10s of Jump Squats Banded Bottom of Squat Stretch – 1 Min Hold  ——————————————————————————————————– Strength: Back Squat (17 Minutes) 3 Sets x 2 Reps @92%… Read more »