Diogo Dias

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  (9/7) Calorie Row/Bike/Runner/Ski  3 Squat Cleans (ascending weights) … Read more »

Warm-up: Group Dynamic  Squat/Lunge Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of bodyweight lunges  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  200 Meter Row / 150 Meter Run (driveway)… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  200 Meter Run / 250 Meter Row / 500 Meter Bike  5… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds  200 Meter Run  Touch N’ Go Power Cleans                             RX   … Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push Ups  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row/Ski / 100… 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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike  3 Squat Cleans (ascending… 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: 4 Rounds (12 Min Cap)  Run to the end of the driveway … Read more »

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

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds  200 Meter Run 5… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Front Squats (ascending weights) :15s Hollow… Read more »