Diogo Dias

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Wrist Stretch – :30s per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 4 Reps @60-65% of 1 Rep max *Stick to what you decided… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10/8) Calorie Row OR Bike 5 Front Squats (ascending weights) :10s Chin over bar… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, Lateral Hops PVC Pass Throughs – 15 Reps ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Power Snatches (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded lat Pull Downs – 10 Per side ——————————————————————————————————– Strength: Jerk (12-15 Minutes) Build to a one rep split OR push jerk ——————————————————————————————————– Workout: 3 Rounds 15 Power Cleans (95/65)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps T-Spine Stretch with wall – 1:30 Hold ——————————————————————————————————– Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2: 5 DB/KB Hang Snatches (ascending weights) per… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) Build to a one rep max squat OR power snatch ——————————————————————————————————– Workout: AMRAP 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the stairs 3 Thrusters (ascending weights) :15s Handstand Hold OR Plank… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Strength: Cleans (12-15 Minutes) Build to a one rep max Squat OR Power Clean *Start of a… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the stairs 3 Hang Power Snatches (ascending weights) 5 KB Goblet Squats (16k/12k)   Workout: Chipper (30 Minute… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s each direction x 3   Pre Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2:… Read more »