Diogo Dias

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: For Time 100 DB/KB Hang Clean and Jerks (50 Per side) *Every minute on the minute (including 0:00) complete: 3 Burpees… 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 4 Hand Release Push Ups 8 DB/KB Weighted Lunges (Per side) 12… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Wall Calf Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Run/Walk a 5K *It’s a beautiful day outside. Take advantage and put some miles down on those legs! If running… Read more »

Warm-up: Group Dynamic PVC (Broomstick) Pass Through – 20 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 400 Meter Run -Then- 20 – 16 – 12 – 8 – 4 Alternating DB/KB Snatch… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Tempo Push Ups – 10 SLOW Reps PVC (Broomstick) Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 3 Rounds 60 Double Unders 30 Ab-Mat Sit Ups 15 DB/KB Hang Clean… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF) 10 Mountain Climbers (PER SIDE) 10 DB/KB Goblet… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat – :10s of squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 3 – 6 – 9 – 12 – 15 – 18 Burpees… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 20 SLOW Reps ——————————————————————————————————– Workout: 4 Rounds 10 Handstand Push Ups 20 DB/KB Single Arm Swings (10 Per side) 300 Meter Run *Handstand Push Up… Read more »

Warm-up: Group Dynamic Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 20 Minutes 12 DB/KB Deadlifts (Per side) 12 DB/KB Reverse Lunges (Per side) 12 V-Ups BARBELL OPTION: AMRAP… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Childs Pose – 1:30 HOLD ——————————————————————————————————– Workout: For Time 50-40-30-20-10 Double Unders 25-20-15-10-5 Up-Downs Hand Release Push Ups WORKOUT FLOW: Workout starts with 50 Double… Read more »