Diogo Dias

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 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 sets x 5 Reps… Read more »

Warm-up: Group Dynamic Group Jog – 3 laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Snatches 3 Strict Pull Ups / 5 Ring… 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 Minutes) 5 Sets x 5 Reps @70% of 1 Rep Max ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps Per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Power Cleans (ascending… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 5 Reps @70% of 1 Rep Max ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic                       Lateral Hop Tabata – 2 Minutes Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Ground to Overhead (ascending weights) *Build to heaviest weight in workout and… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Front Squats (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: For Time Buy… 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 ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) Build to a heavy… 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 5 Thrusters (ascending weights) :15s Hanging Knee… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) Build to a heavy single deadlift ——————————————————————————————————– Workout: For Time 1000… Read more »