Diogo Dias

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 »

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: 3 Rounds  200 Meter Run  5 Power Snatches (ascending weights) … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Cat-Camels – 10 Reps (5 per side w/ pause) Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run the stairs  5 Hang Power Cleans (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Thrusters (ascending weights) 3 Strict Pull Ups  ——————————————————————————————————– Workout: AMRAP… 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: EMOM x 9 Minutes  Min 1: 100 Meter Run … Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Front Squats… 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: 3 Rounds  1 Minute Row or Bike  3 Power Snatches… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs – 10 Reps (5 Per side)  Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row/ 100 Meter Run/ 300 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Cat-Camels – 10 Reps (5 Per Position) Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  3 Overhead Squats (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: 3… 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: 3 Rounds  100 Meter Run  10 Alternating Step Back Lunges  3 –… Read more »