Diogo Dias

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of shoulder taps PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row Min 2:… Read more »

Warm-up: Group Dynamic 2 minutes of movement  :20s of high knees, frankenstein kicks, jumping jacks  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Front Squats (ascending weights)  5 Jump Squats  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Sumo Deadlift High Pulls (ascending weights) 15 Segmented Wall Balls … Read more »

Warm-up: Group Dynamic PVC Overhead Squat Tabata – 2 Minutes  :20s Bottom of squat Hold + :10s of Overhead squats Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike 3 Overhead Squats (ascending… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  3 Power Cleans (ascending weights) 5 Broad Jumps  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes :20s Plank on Hands + :10s of Push Ups  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  100 Meter Run  5 Hang Power Snatches (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat HOLD + :10s of Squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 min Cap) 150 Meter Row OR 350 Meter Bike  3… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Deadlifts (ascending weights) 3 Strict Pull Ups  ——————————————————————————————————– Workout: Every 5 Minutes x 4… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Squat to Stand – 10 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds   10 Jump Squats  3 Squat Cleans (ascending weights) 1 Front Squat (ascending weights)  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank + :10s of shoulder Taps PVC Lat Stretch – :30s Per side x 3  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 150 Meter Row  Min 2:… Read more »