Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Clean and Jerks (ascending weights) 5 KB Goblet… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) :15s Handstand Hold OR Plank on… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 30 Double Unders 5 Deadlifts (ascending weights) 5 Plyo Push ups ——————————————————————————————————– Workout: AMRAP… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds (7/5) Calorie Row/Bike/Runner 5 Overhead Squats (ascending… 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 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 »