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 Run the Stairs 3 Power Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: For Time Buy In: (50/35)… Read more »

Warm-up: Group Dynamic Group Jog – 200 Meter Run Banded Lat Pull downs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Hang Power Cleans (ascending weights) 3 Thrusters (ascending weights) ——————————————————————————————————– Workout: 4 Rounds (4… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (7/5) Calorie Row / Bike / Runner 3 Deadlifts (ascending weights) 5 Jump… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps  Banded Shoulder Rotations – 10 Reps per side Banded Shoulder stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Jerk (12-15 Minutes) Build to a one rep max   ——————————————————————————————————– Workout: AMRAP x… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Wrist Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 5 Power Cleans (ascending weights) :15s Plank on hands… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps   PVC Pass Throughs – 15 Reps  Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) Build to a one rep max ——————————————————————————————————– Workout: 4 Rounds (3 Minutes ON… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes  Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) Build to a one rep max for the day ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Med-Ball… 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: 3 Rounds Run the stairs 6 Alternating Back Rack Lunges :15s Hanging Knee Raise HOLD… Read more »