Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Min per side ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 3 Reps @70-75% of 1 Rep max ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps Per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Minute 1: Run the stairs Minute 2:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side                       ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Thrusters (ascending weights) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: AMRAP x 21 Minutes Buy… Read more »

Warm-up: Group Dynamic Sumo inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 3 Reps @60-65% of 1- Rep max ——————————————————————————————————– Workout: For Time 500… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats *From the floor :15s… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @60-65% of 1 Rep max *Stick to either… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) 5 Jump Squats… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Min per side ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 5 Reps @60-65% of 1 Rep max ——————————————————————————————————– Workout: 21 Minute Ladder 3, 6,… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 10 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 3 Rounds Run the driveway 3 Shoulder to overhead (ascending weights) :15s Hanging Knee… Read more »

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