Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 1 Rep @95-97% of 1-Rep max  ——————————————————————————————————– Workout: 4 Rounds… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 DB/KB Box Step ups (ascending weights)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds w/ partner Run the stairs 5 Deadlifts (ascending reps) :15s Wall Sit ——————————————————————————————————– Workout: Partner Chipper 800… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, lateral hops PVC Front rack stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 2 Reps @90% of 1-Rep Max   ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Wrist Stretches – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Bike/Runner/Row 5 Hang Power Cleans (ascending weights) :15s Handstand… 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: Snatch (12-15 Minutes) 5 sets x 2 Reps @90% of… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Tempo KB Goblet Squats – 10 SLOW Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Front Squats (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 2 Reps @90% of 1-Rep max  ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 3 Rounds Run the stairs 6 Alternating back rack lunges (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: 4 Rounds (4… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s each direction x3 ——————————————————————————————————– Pre Game: 4 Rounds (9/7) Calorie Bike/Runner/Row 3 Hang Power Cleans (ascending reps) :15s Hanging Knee Raise Hold ——————————————————————————————————– Workout: 5… Read more »