Diogo Dias

Warm-up: Group Dynamic 2 minutes of movement :20s of jump squats, :20s of mountain climbers, :20s plank Wall Calf Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  1 – 2 – 3 – 4 – 5 – 6… Read more »

Warm-up: Group Dynamic PVC Pass Through – 15 SLOW Reps Air Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 4 Rounds (5 Minutes ON / :90s OFF) Buy In: 200 Meter Run  -Then in… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, :20s of butt kicks, :20s of frankenstein kicks Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 10 Rounds  10 Single Leg V-Ups (alternating) 10 DB/KB Power Cleans  10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm push ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps  ——————————————————————————————————– Workout: 4 Rounds (1 Minute ON / :15s transition) Station 1: Max DB/KB Sumo Deadlift High Pulls Station… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s of a squat hold + :10s of squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  21 – 15 – 9  Pull Ups  DB/KB Thrusters (PER SIDE)… Read more »

Warm-up: Group Dynamic Plank/ Shoulder Tap Tabata – 2 Minutes :20s Plank + :10s of shoulder taps PVC (Broomstick) Pass Through – 15 SLOW Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: AMRAP x 21 Minutes … Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, Frankenstein Kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  Buy In: 800 Meter Run  -Then- 5 Rounds 18 Alternating DB/KB Suitcase Lunges (9… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 3 Intervals ( 6 Minutes ON / 1 Minute OFF) Buy In: 200 Meter Run  -In the remaining time, AMRAP of:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Plank/Push Up Tabata – 2 Minutes :20s plank + :10s of push ups  PVC (Broomstick) Pass Through – 15 Reps ——————————————————————————————————– Workout: 18 Minute Ladder  3 – 6 – 9 – 12… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops   Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 24 Double Unders  12 Up-Downs   6 DB/KB… Read more »