Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Spiderman Lunges – 10 Reps per side  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Run  -Then- 4 Rounds  36 Ab Mat Sit Ups  24… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 SLOW Reps ——————————————————————————————————– Workout: 15 Minute Ladder  3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27… Read more »

Warm-up: Group Dynamic Push Up/Plank Tabata – 2 Minutes  :20s Plank hold – :10s of active push ups  Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 18 Minute AMRAP  21 Double Unders  14 DB/KB Hang Clean and Jerks (7… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of the squat hold – :10s of active squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds  30 Mountain Climbers (per side) 20 DB/KB Thrusters (10… Read more »

Warm-up: Group Dynamic 2 minutes of movement  :20s of high knees, butt kicks, lateral hops PVC (Broomstick) Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: AMRAP x 22 Minutes  4 Strict Pull Ups  8 DB/KB Push Press (Right… Read more »

Warm-up: Group Dynamic Spiderman Lunges – 10 per side  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  6 – 9 – 12 – 15 – 12 – 9 – 6  DB/KB Squat Clean (Right Side) Single Leg… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC (Broomstick) Pass Throughs – 15 SLOW Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  400 Meter Run  40 Burpees  40 DB/KB Split Jerks (20 per side) 300… Read more »

Warm-up: Group Dynamic Air Squat tabata – 2 Minutes Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 3 Minutes x 5 Rounds  300 Meter Run  10 Weighted Step Ups (5 Per side) Max DB/KB Squat Snatches  BARBELL OPTION:… Read more »

Warm-up: Group Dynamic Inchworm Walk Outs – 5 SLOW Reps PVC (Broomstick) pass through – 15 SLOW Reps  Wall Hinge – 1:30 Hold  ——————————————————————————————————– Workout: EMOM x 20 Minutes  Min 1: Max reps of DB/KB Sumo DL High Pulls  Min… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 6 Rounds 200 Meter Run 6 DB/KB Devils Press (3 per side) 8 Shoulder Taps (4… Read more »