Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high Knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Power Snatches (ascending weights) 5… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @55% of 1 Rep Max ——————————————————————————————————– Workout: For Time 100… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (12 Minute Cap) Run the driveway 3 Clean and Jerks (ascending weights)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 3 Reps @55% of 1-Rep Max *Light… 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 Run the stairs 3 Thrusters (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: For Time… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes) 5 Sets x 5 Reps… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the driveway 3 Strict Press – 3 Push Press – 3… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Squat Cleans (ascending weights) ——————————————————————————————————– Workout: For Time 200 –… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 1 Rep @ 90 – 95% of 1 Rep… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the driveway 3 Deadlifts (ascending weights) :20s Wall Sit ——————————————————————————————————– Workout: For Time… Read more »