Diogo Dias

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 10 SLOW Reps  PVC Lat / Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Snatches (ascending weights)… 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 ——————————————————————————————————– Strength: Touch N’ Go EMOM  EMOM x 10 Minutes  Minutes 1-4: 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 30 Double Unders OR 60 Single Unders  3 – 5… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (12 – 15 Minutes) 4 Sets @ 80-85% … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, :20s of butt kicks,  :20s of Frankenstein Kicks Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Sumo Deadlift High Pulls (ascending… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold / :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 2 Reps @80-85%  *Focus… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Throughs – 15 SLOW Reps Childs Pose – 1:30 HOLD  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Power Snatches (ascending weights) 3 Strict Pull Ups ——————————————————————————————————– Workout:… 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) (9/7) Calorie Row  3-5 Deadlifts (ascending weights) 5 Tempo Air Squats … 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: Touch N’ Go EMOM  EMOM x 10… 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: 9 Minute EMOM  Min 1: 150 Meter Row  Min 2: 3 Squat Snatches (ascending weights) Min… Read more »