Diogo Dias

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold / :10s of jump squats   Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15-17 Minutes) 3 Sets x 3 Reps @75% of 3… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 8 Minutes Min 1: (10/8) Calorie Row/Bike/Runner  Min 2: 5 Deadlifts + 5… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  PVC Lat – Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Leg Endurance EMOM  EMOM x 9 Minutes  Min 1: :30s of Max Front Squats (115/85) Min… 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  ——————————————————————————————————– Pre-game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 Per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (15 – 17 Minutes) 3 Sets x 5 Reps @65% of 1… 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) Run to the end… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) 3 Sets x 5 Reps @65%… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Toe Touches – 10 SLOW Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  Run to the end of the driveway 6 Deadlifts + 6 Alt Front… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Throughs – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s Per side x3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  3 Clean and Jerks (ascending weights) :15s… Read more »