Diogo Dias

Please make sure you are selecting the correct day a the workouts are posted all the way up until next Sunday August 9th.

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, :20s of lateral hops, :20s of shoulder taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 20 Minute Ladder  2 – 4 – 6 – 8 – 10… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  10 DB/KB Snatches (5 Per side) 20 DB/KB Goblet Squats  10 V-Ups  400 Meter Run BARBELL OPTION: AMRAP… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 minutes :20s Bottom of squat hold + :10s of active squats Couch Stretch – 1 minute per side  ——————————————————————————————————– Workout: For Time  150 Air Squat Lunges  -Every minute on the minute complete:… Read more »

Warm-up: Group Dynamic Push Up/Plank Tabata – 2 minutes :20s Plank + :10s of push ups  Calf Stretch – 1 minute per side  ——————————————————————————————————– Workout: For Time  24 – 21 – 18 – 15 – 12 – 9 – 6… Read more »

Warm-up: Group Dynamic Sumo inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through – 15 SLOW Reps ——————————————————————————————————– Workout: AMRAP x 21 Minutes  7 DB/KB Hang Snatches (Right Side) 7 DB/KB Overhead Squats (Right Side) 21 Ab-Mat Sit Ups… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Inchworm Walk Outs – 5 SLOW Reps  Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Workout: 5 Rounds  8 Double Push Up – Burpees 12 DB/KB Deadlifts (Per Side) 8… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, :20s of Jump Squats, :20s Shoulder Taps Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 3 Minutes x 7 Rounds  200 Meter Run  20 Mountain Climbers (Per… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  Samson Stretch – 1 Minute Per side ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF) 3 Air Squat – Lunges  6 DB/KB Squat Cleans (Per side) 9 V-Ups … Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon stretch – 1 minute per side  ——————————————————————————————————– Workout: 4 Rounds (4 Minutes ON / 1 Minute OFF) Buy in: 200 Meter Run  -in remaining… Read more »