Diogo Dias

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  1 Minute Row/Bike/Runner 3 Back Squats (ascending weights) 5 Jump Squats  ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Glute/Hamstring Bridges – 10 SLOW Reps w/ Pause at top Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner 5 Hang Power Cleans (ascending… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Minute 1: 100 Meter Run  Minute… Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW “Perfect” Push ups PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 3 Rounds  (10/8) Calorie Row/Bike/Runner 6 Alternating… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Squat Cleans (ascending weights)  5 Jump… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 SLOW Reps  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap) 1 Minute Row/Bike/Runner  5 Sumo Deadlift… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Hang… 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  ——————————————————————————————————– Strength: Jerk (15 Minutes)  Establish a new 1 Rep Max  *Last… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Cat-Camel – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) 3 Strict Pull Ups  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps  Couch Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) Establish a new 1 Rep Max ——————————————————————————————————– Workout: 4 Rounds  300… Read more »