Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 5 Overhead Squats (ascending weights) :15s Handstand Hold OR Plank… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 5 Reps @55-65% of 1-Rep max *De-load week before we… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side (3 ways)   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Hang Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 HOLD   Strength: Back Squat (12-15 Minutes) 5 sets x 5 Reps @55-65% of 1 Rep max *De-load week before we test next week, weights should… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3-5 Deadlifts (ascending weights) :10s Hanging Knee Raise HOLD   Workout: For… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side   Pre Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Power… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Samson Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 1 Rep @90-95% of… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the stairs 5 Sumo Deadlift High Pulls (ascending weights) 5 KB Goblet Squats (16k/12k)   Workout: “Chipper”  75… 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: Deadlift (12-15 Minutes) 5 sets x 1 Rep @90-95% of 1-Rep max   Workout: 4… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s all 3 sides Wall Calf Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  Calorie Row/Bike/Runner (9/7) 3 Hang Clean and Jerks (ascending weights) :10s Chin… Read more »