Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 16 Minutes 200 Meter Run / 250 Meter Row 16 DB/KB Lunges (8 Per… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Half Kneeling Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF) 10 Mountain Climbers 10 DB/KB Swings (5 per side) 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 DB/KB Clean… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Run -Then- 5 Rounds 10 Pull Ups 20 Push Ups 30 Air Squats -Then- Buy… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: Every 4 Minutes for 5 Rounds 300 Meter Run 12 DB/KB Hang Squat Cleans (6 Per side)… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Hold in the bottom of squat + :10s of squats Couch Stretch – 1 Min Per side ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run 20 Jumping Lunges (10 Per side)… Read more »

Warm-up: Group Dynamic 10 Burpees Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: 16 Minute Ladder 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc… DB/KB Snatch (alt sides) V-Ups Between Rounds complete: 20 Double Unders BARBELL OPTION: 16… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Throughs – 20 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: 5 Rounds (3 Min ON / 1 Min OFF) 12 DB/KB Goblet Squats 9 Ab-Mat Sit… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Half kneeling hamstring stretch – 1 min per side ——————————————————————————————————– Workout: For Time 100 Burpees Every 2 Minutes including the start complete: 5 “Box” Jump… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 5 – 10 – 15 – 20 – 15 – 10 – 5 Mountain Climbers (Per side) DB/KB Hang… Read more »