Diogo Dias

Warm-up: Group Dynamic 3 Rounds  300 Meter Run 5 Slow Push Ups 10 Lateral Hops :15s Hollow Hold  ——————————————————————————————————– Workout: EMOM x 25 Minutes  Minute 1: Max Double Unders  Minute 2: Max Double Push Up – Burpee Minute 3: Max… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat Hold / :10s of active squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 6 Rounds (2 Minutes ON / 1 Minute OFF) 5 DB/KB Overhead… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Inchworm Walk Outs – 5 SLOW Reps Couch stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 400 Meter Run -then- 3 Rounds 20 DB/KB Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic Push Up Tabata – 2 Minutes :20s Plank on hands + :10s of push ups Half Kneeling hamstring stretch – 1 Minute per side ——————————————————————————————————– Workout: 15 Minute Ladder 2 – 4 – 6 – 8 –… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Toe Touches – 10 Slow Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– WORKOUT: AMRAP x 18 Minutes 24 Alternating Lunges 18 Ab-Mat Sit Ups 12 DB/KB Swings *Every… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– WORKOUT: 3 Rounds 80 Double Unders 40 DB/KB Goblet Squats 20 Push Up – Mountain Climbers *1… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 20 SLOW Reps PVC Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 6 Rounds (3 Minutes ON /1 Minute OFF) 3 Burpees 6 DB/KB Push… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s hold at the bottom of the squat and :10s of actual squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 4 Minutes for 5 Rounds  300 Meter Run … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Inchworm walk outs – 5 Reps Bent Over hamstring stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run 24 DB/KB Deadlifts (12 Per side) 12 DB/KB Hang Snatches… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 800 Meter Run 60 Ab-Mat Sit Ups 40 DB/KB Thrusters (20 Per side) 20… Read more »