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 ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 1 Rep @90-95% of 1-rep Max ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Squat Cleans (ascending weights) :10s Chin over… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 1 Rep @90 – 95% of 1 Rep max ——————————————————————————————————– Workout: AMRAP + For… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Front rack Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Hang Power Cleans (ascending weights) :15s Hanging Knee Raise… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Thrusters (ascending weights) 3 Plyo Push Ups… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 2 Reps @80-85% of 1rep max ——————————————————————————————————– Workout: 18 Minute Ladder 3 –… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Wall Hinge – 1:30 Min HOLD ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Back Squats (ascending weights) :15s Handstand HOLD OR Plank on Hands… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 2 Reps @80 – 85%… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) :20s Weighted Wall Sit (16k/12k) ——————————————————————————————————– Workout: For Time 50 Wall… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat 5 Sets x 3 Reps @80 – 85% of 1 Rep max ——————————————————————————————————– Workout: 4… Read more »