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 Buy In: 400 Meter Run 5 – 10 – 15 – 20 – 15… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Hold in the bottom of squat – :10s of active squats Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: 3 Rounds (6 Minute AMRAP / 1 Minute OFF) 3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 20 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 3 Rounds 40 Ab-Mat Sit Ups 20 Alt DB/KB Snatches (10 Per side) 400 Meter… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: 18 Minute Ladder 3-6-9-12-15-18-21-24-27-30-etc.. DB/KB Front Squats (Per side) DB/KB Strict Press (Per side) Russian Twists (Per side) *Barbell weight (75/55) WORKOUT… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Calf stretch against wall – 1 Minute per side ——————————————————————————————————– Workout: For Time 80 Double Unders 60 DB/KB Swings (30 Per side) 40 Mountain Climbers… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 4 Rounds 8 DB/KB Hang Clean and Jerks (Right Side) 8 Burpees Over the DB/KB 8 DB/KB Hang Clean and… Read more »

Warm-up: Group Dynamic PVC (Broomstick) Pass Through – 20 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 20 Minutes 10 2FOR1 Lunge – Air Squat 10 V-Ups 10 Handstand Push Ups HSPU Modifcation: 20 Hand Release… Read more »

SPECIAL ZOOM CLASS AT 9:30 TO DO THE SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT. ZOOM CODE: 843 734 9309 Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s hold at the bottom of the squat + :10s of squats Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: 3 Rounds (5 Minute AMRAP / 1 Minute Rest) 12 Ab-Mat Sit… Read more »

Warm-up: Group Dynamic 10 Burpees PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: Every 3:00 for 7 Rounds 200 Meter Run OR 250 Meter Row 12 Single Arm DB/KB Strict Press (Per side) *Max Mountain Climbers in remaining time… Read more »