Diogo Dias

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom Of Squat Hold – :10s Of Air Squats  Pigeon Stretch – 1 Minute Per Side  ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a 5 Rep Max Back Squat  *Goal… Read more »

Warm-up: Group Dynamic  Toe Touches – 10 SLOW Reps  Bird Dogs W/ Pause – 10 Reps (5 Per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway (150 Air… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Single Leg Glute Bridge w/ pause – 10 Reps (5 per side) Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Cat Camels W/ Pause – 10 SLOW Reps PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Shoulder to Overhead EMOM  EMOM x 10 Minutes  ODD Minutes: :30s… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5 Thrusters (ascending weights) :15s Hanging Knee Raise Hold … 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  ——————————————————————————————————– Strength: Power Snatch EMOM  EMOM x 10 Minutes  ODD Minutes: 100… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Hang… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat EMOM  Every 2 Minutes x 10 Minutes (5 Rounds) 250… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ pause – 10 Reps (5 Per side) Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 3 Rounds  1 Minute Row/Bike/Runner  5 Sumo Deadlift High Pulls (ascending… 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 (12 Min Cap)  Run to the end of the driveway  3 Power… Read more »