Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 20 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile… 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: 30 – 60 Minutes Hike, Run, Walk ! *Monday (May 25th, 2020) we will be doing… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (3 Minutes On / 1 Minute OFF) Buy In: 30 Double Unders -In remaining time, AMRAP of: 10 DB/KB Hang… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: For Time 21 – 15 – 9 – 15 – 21 DB/KB Goblet Squats V-Ups Burpees Over DB/KB BARBELL OPTION: For Time 21 –… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Throughs – 20 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 7 DB/KB Push Press (Right Side) 14 “Box” Jump Overs 7 DB/KB Push Press… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 16 Minutes 200 Meter Run / 250 Meter Row 16 DB/KB Lunges (8 Per… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF) 10 Mountain Climbers 10 DB/KB Swings (5 per side) 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 DB/KB Clean… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Run -Then- 5 Rounds 10 Pull Ups 20 Push Ups 30 Air Squats -Then- Buy… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: Every 4 Minutes for 5 Rounds 300 Meter Run 12 DB/KB Hang Squat Cleans (6 Per side)… Read more »