Diogo Dias

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  Toe Touches – 10 SLOW Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  200 Meter Run  1 Round of DB/KB Snatch “DT” 200 Meter Run … 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  ——————————————————————————————————– Workout: For Time  10 – 9 – 8 – 7 – 6 – 5 –… Read more »

Warm-up: Group Dynamic 300 Meter Run  Sumo Inchworm Push ups – 5-4-3-2-1  Pigeon Stretch – 1 minute per side  ——————————————————————————————————– Workout: EMOM x 20 Minutes  Min 1: Max Double Push up-Burpees Min 2: Max DB/KB Thrusters  Min 3: Max Ab-mat… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Plank/Shoulder tap tabata – 2 minutes  Samson stretch – 1 minute per side  ——————————————————————————————————– Workout: AMRAP x 22 Minutes  16 Alternating DB/KB Suitcase Lunge (Right Side) 8 DB/KB Squat Snatch (8 Per… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, box jumps, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time 3 – 9 – 15 – 21 – 15 – 9 – 3 DB/KB… Read more »

Warm-up: Group Dynamic Plank/Push Up Tabata – 2 Minutes :20s plank hold + :10s of push ups  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 12 Minute AMRAP 4 Pull Ups  8 DB/KB Goblet Squats  16 Lateral Hops over… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  2 Rounds  24 DB/KB Hang Clusters (12 per side) 24 Single Leg V-Ups (12 per side) -800 Meter Run-… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 15 SLOW Reps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP + For Time  Part A AMRAP x 10 Minutes  12 Air Squats 12 DB/KB Hang… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 minutes :20s bottom of squat hold + :10s of squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 10 Rounds  200 Meter Run  10 Single Arm DB/KB Push Press  10 Alternating… Read more »

Warm-up: Group Dynamic Plank/Push up tabata – 2 minutes :20s Plank + :10s of push ups  Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 3 Rounds (6 Minutes ON / 1 Minute OFF) 6 DB/KB Sumo Deadlift… Read more »