Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Toe Touches – 10 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run 5 Deadlifts (ascending weights) 3 Strict Pull ups  ——————————————————————————————————– Workout: Every… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row  3 Push Press (ascending weights)… 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: 3 Rounds  200 Meter Run  5 Overhead Squats (ascending weights)… 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: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weight) :15s Hollow Hold  ——————————————————————————————————– Workout: 4… Read more »

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/Wall Sit EMOM  EMOM x 10 Minutes  ODD Minutes: 5 Back… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands / :10s Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (9 Min Cap) 150 Meter Row  3 Clean and… 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  (9/7) Calorie Row OR Bike  3… 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  100 Meter Run  3 Deadlifts (ascending weights) :10s Hanging Knee Raise Hold  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic High Knees / Lateral Hop Tabata – 2 Minutes  :20s of high knees / :10s of lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  50 Single Unders  5 Thrusters (ascending weights) 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Row  5 Sumo Deadlift High Pulls (ascending weights) :10 Plank on hands… Read more »