Diogo Dias

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter Run  3 Power… 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: Retest Day (17 Minutes) Build to a 1 rep max Back Squat OR Snatch *Use this… Read more »

Warm-up: Group Dynamic Plank – Scap Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of Scap Push ups  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Lat / Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (17 Minutes) Build to a one rep max squat or 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 x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Hang Power Cleans (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 ——————————————————————————————————– Strength: Back Squat (15 – 17 Minutes)  Establish a new 1 Rep Max … Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (10/8) Calorie Row/Bike/Runner  4 Deadlifts (ascending weights) :20s Wall Sit  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 100 Meter Run  3 Squat Cleans (ascending weights)  3 Strict Pull… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (15 Minutes) 2 Sets x 2 Reps @90% of 1 Rep Max  3… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  1 Minute Row/Bike/Runner  5 Shoulder to Overhead  3… Read more »