Diogo Dias

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: 9 Minute EMOM  Minute 1: 100 Meter Run  Minute 2: 5 Power… 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  100 Meter Run  3 Front Squats (ascending weights) :15s Hanging… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Frog Stretch – 1:30 HOLD  ——————————————————————————————————– Strength: Snatch Pulls (15 Minutes) 5 Sets x 3 Reps  *All sets to be done at your 1 Rep… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (Power or Squat) 15-17 Minutes 3 Sets x 3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights) :15s Hollow Hold  ——————————————————————————————————– Workout: 3 Rounds … Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Hold at the bottom of a squat – :10s of jump squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squats (15 – 17 Minutes)  3 Sets x… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Power Cleans (ascending weights) 9 Segmented Wall Balls  *(3 Med-Ball… Read more »

Warm-up: Group Dynamic Cat Camels – 10 SLOW Reps (5 per position) Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  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  ——————————————————————————————————– Strength: Snatch Grip Deadlifts (15 – 17 Minutes) 4 Sets x 5 Reps @80% of 1… Read more »