Diogo Dias

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 »

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) Build to a heavy… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) *From the… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Slow Reps Seated Hamstring Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minutes) Build to a heavy single for the day *Establishing a baseline… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) Run the stairs  3 Clusters (ascending weights) 5 Jump Squats… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) Build to a heavy single for the day *Establishing a baseline for our new… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 25 Double Unders 5 Squat Snatches (ascending weights)  :20s Wall Sit ——————————————————————————————————– Workout: AMRAP… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Wrist Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Hang… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 6 Alternating Back Rack Lunges 5 Broad Jumps ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Pre Game: 12 Minute EMOM (10/8) Calorie Row/Bike/Runner 5 Deadlifts (ascending weights) :20s Handstand Hold OR Plank… Read more »