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 6 Alternating DB Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: (7/5) Calorie Row/Bike/Runner Min 2: 5 Back Squats (ascending weights) *From the floor Min 3: 3… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps Banded Lat Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 3 Shoulder To Overhead (ascending weights) 5 Jump Squats  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch -1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Hang Power Cleans (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: AMRAP Repeats (:90s Rest b/w) AMRAP… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds w/ partner (10 Minute CAP) Run the driveway 5 Deadlifts (ascending weights) 4… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Min Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 3 Power Cleans (ascending weights) :15s Handstand Hold OR… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) Build to a one rep max *Retest week!… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row Or 100 Meter Runner 5 Sumo Deadlift High Pulls (ascending weights) 5 Tempo… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (15 – 18 Minutes) Build to a one rep max *Retest week! Be aggressive… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (7/5) Calorie Row/Bike/Run 3 Snatches (ascending weights) :10s Chin Over Bar Hold OR Top… Read more »