Diogo Dias

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Squat Hold / :10s of air squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  3 Hang Power Cleans (ascending weights)… 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: 3 Rounds  1 Minute Row  3 Power Snatches (ascending weights)  :15s Plank on Hands … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row/Runner OR 300 Meter Bike 3 Squat Cleans (ascending weights) 3 Strict… Read more »

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: 4 Rounds  (9/7) Calorie Row/ Bike/ Runner 5… 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  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: 150 Meter Row (increasing intensity) Min 2:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row OR Bike  5 Deadlifts (ascending weights) :20s Wall Sit … Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops  PVC Lat / Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  30 Double Unders OR 60 Single Unders  5 Hang Power… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of shoulder taps  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Row 5 Thrusters (ascending weights) 5 SLOW… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 10 SLOW Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Hang Power Snatches (ascending weights) :15s Hollow Hold … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Lat Pull Downs – 10 Reps per side Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1 Minute Row OR Bike  3 Power… Read more »