Diogo Dias

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: EMOM x 12 Minutes  Min 1: (9/7) Calorie Row/Ski… 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 (12 Min Cap)  Run to the end of… 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)  (9/7) Calorie Row/Bike/Runner/Ski  3 Squat Snatches (ascending weights) … Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  5 Hang Power Cleans (ascending weights)  5… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 Reps (5 per side)  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Every 2:30 Minutes x 5 Rounds  200 Meter run  Front Squats (ascending… 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)  Run to the end of the… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Bike/Runner/Ski  5 Power… 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 (12 Min Cap)  150 Meter Row / 100… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: EMOM x 10 Minutes  Odd Min: (10/8) Calorie Row/Runner OR (9/7) Cal Bike Even Min: Thrusters… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row/ 100… Read more »