Diogo Dias

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 3 Reps @70-75% of 1 Rep Max ——————————————————————————————————– Workout: For Time Buy… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps  PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold ——————————————————————————————————- Pre-Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Shoulder to Overhead (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Squat Snatches (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 sets x 5… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 5 Sumo Deadlift High Pulls (ascending weights) 20… 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 (12 – 15 Minutes) 5 Sets x 5 Reps @60-65% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps  Banded Shoulder Rotations – 1 Minute per side Banded Shoulder Stretch – 1 Minute Per Side ——————————————————————————————————- Pre-Game: 3 Rounds (10 min cap) Run the stairs 3 Power Snatches (ascending weights) :15s… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 sets x 5 Reps @ 60-65% of 1 Rep Max *Focus on being fast… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds (12 Minute time Cap) 200 Meter Run 3 Single Arm DB/KB Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Hang Power Cleans (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: For… Read more »