Diogo Dias

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: :45s Row/Bike/Runner  Min2: 5 Sumo Deadlift High Pulls (ascending weights)  Min3:… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, lateral hops, burpees  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row / 100 Meter Run / 300 Meter Bike  3… 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  ——————————————————————————————————– Strength: Strict Press Max + EMOM  Part A – 7… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  1 Minute Row/Bike/Run/Ski (increasing intensity)  5 Thrusters (ascending weights) … Read more »

Warm-up: Group Dynamic  Plank – Push up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/6) Calorie Row/Bike/Ski  6… 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  150 Meter Row / 100 Meter Run / 300 Meter Bike  3 Power Cleans… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway (150… 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  200 Meter Row / 100 Meter Runner / 300 Meter… Read more »

Warm-up: Group Dynamic  Cat Camels w/ :03s Pause- 10 Total (5 per position)  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  Establish a one rep max … Read more »