Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squats (15 – 17 Minutes)  3 Sets x 5 Reps @70% of 1RM 2 Sets… Read more »

Check the correct date for the correct workout of the day!

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) 100 Meter Run  3 Power… 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 x3 ——————————————————————————————————– Pre-Game: 3 Rounds W/ Partner  200 Meter Run  5 Shoulder to Overhead (ascending weights) :15s… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 – 2FOR1 Thrusters… 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  ——————————————————————————————————– Strength: Upper Body Endurance EMOM EMOM x 8 Minutes Min 1:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter Bike  5 Deadlifts (ascending weights) 3… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement  :20s of High Knees, Butt Kicks, Lateral Hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes)  3 Sets x 3 Reps @65% of 1 Rep Max … 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 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of Air Squats Samson Stretch – 1 Min Per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes) 3 Sets x 5 Reps @60% of 1RM… Read more »