Diogo Dias

Warm-up: Group Dynamic    2 Minutes of movement :20s of high Knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side                    ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 10 Alternating Back Rack Lunges (ascending weights) :15s Hollow Hold… Read more »

Warm-up: Group Dynamic                       Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 30 Double Unders 5 Hang Power Cleans (ascending weights) 5 SLOW KB Goblet… Read more »

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Min per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 3-5… Read more »

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Min per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute cap) (7/5) Calorie row/bike/runner 3 Thrusters (ascending weights) :15s Hanging Knee raise hold ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic                       2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps ——————————————————————————————————– Pre Game: 4 Rounds (w/ partner) Run the stairs 5 Power Snatches (ascending weights) 5 Plyo Push Ups… Read more »

Please make sure you are looking at the correct date for the workout of the day. The whole week is posted below. Good luck!

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: 4 Rounds Run the stairs 3 Shoulder to Overhead… Read more »

Warm-up: Group Dynamic                       Group Jog – 3 laps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 9 minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 5 Sumo… Read more »

Warm-up: Group Dynamic                       Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) Build to a one rep max ——————————————————————————————————– Workout: 18 Minute Ladder… Read more »

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 Run the Stairs 3 Back Squats (ascending weights) *From the floor :15s… Read more »