Diogo Dias

Warm-up: Group Dynamic Plank/Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  Banded Lat/Hip Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner  5 Shoulder to overhead (ascending weights) 3… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Bird Dogs – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a heavy single   *Focus on getting quality warm… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  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 Hang Power Snatches (ascending weights)  :15s Plank on… 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 (17 Minutes) Establish a 3 Rep Max  *Goal is about… 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 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Hang Power Cleans (ascending weights) :15s Dead Hang from the… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Lunge and Twist – 10 Reps (5 Per side) Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes Min 1: :45s Row/Bike/Runner  Min 2: 6 Alt Front Rack… 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: 3 Rounds  Run to the end of the driveway … Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat Hold – :10s of Air Squats  PVC Lat/Shoulder Stretch – :30s per side x3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights) :10s… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs – 10 SLOW Reps (5 Per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending… Read more »