Diogo Dias

Warm-up: Group Dynamic  2 Minutes of movement  :20s of High Knees, Butt Kicks, Lateral Hops Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike 5 Deadlifts (ascending weights)  :10s Chin Over Bar… 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: 3 Rounds  100 Meter Run / 150 Meter Row /… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of Squat Hold – :10s of SLOW Air Squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Clean EMOM  EMOM x 10 Minutes  ODD Minutes: 100 Meter… 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: 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  Bird Dogs w/ pause – 10 SLOW Reps (5 per side) Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength-Endurance: Back Squat EMOM  Every 2 Minutes x 10 Minutes (5… 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 ——————————————————————————————————– Pre-Game: 3 Rounds  (9/7) Calorie Row/Bike/Runner 5 Clean and Jerks (ascending weights)  :15s… 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  100 Meter Run  3 Squat Snatches (ascending weights) … 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: Retest Day (15 – 17 Minutes) Establish a 1 rep max Front Squat OR Power Clean… 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  ——————————————————————————————————– Endurance: Every 2 Minutes for 10 Minutes (5 Rounds) (12/8) Calorie… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Glute Bridges w/ Pause – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Clean (15 – 17 Minutes) Establish a new 1 Rep Max  *Focus on… Read more »