Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 3 Reps @85% of 1-Rep Max ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 5 Ground… 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) With a Partner Run the Stairs 3 Power Cleans (ascending weights) 5 Jump Squats ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12-15 Minutes) 5 Sets x 5 Reps @75% of 1-Rep Max ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 4 Alternating Front Rack Lunges (ascending weights) 3 Front Squats (ascending weights) 2 Shoulder to Overhead… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) 5 Sets x 5 Reps @75% of 1-Rep Max ——————————————————————————————————– Workout: 16… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @75% of 1-Rep Max ——————————————————————————————————– Workout: For Time 3 Rounds… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 5 Sumo Deadlift High Pulls (ascending weights) :15s Plank on Hands ——————————————————————————————————–… 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 Min per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run the stairs 3 Overhead Squats (ascending… Read more »