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  ——————————————————————————————————– Strength: Back Squat ( 15 Minutes)  2 Sets x 2 Reps @90% of… Read more »

Warm-up: Group Dynamic Inchworm Push Up Ladder – 5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Hang Power Cleans (ascending weights) :15s… 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  1 Round of… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  1 Minute Row/Bike/Runner  5 Deadlifts (ascending weights)  :15s Hollow Hold  *Toss… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of shoulder taps  Pigeon Stretch – 1 min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (10/8) Calorie Row/Bike/Runner  3 Power Cleans… Read more »

Warm-up: Group Dynamic 2 Minute of movement  :20s of high knees, butt kicks, lateral hops  Cat-Camel – 10 SLOW Reps (5 per side) Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: 3 Position Snatches (15 Minutes) 4 Total Sets… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  5 Sumo Deadlift High Pulls… 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  ——————————————————————————————————– Strength: Snatch (Power OR Squat) – 15-17 Minutes  3 Sets x… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of Push Ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds 100 Meter Run  5 Hang Power Cleans (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes) 3 Sets x 3 Reps @80% of 1… Read more »