Diogo Dias

Warm-up: Group Dynamic  2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (15 Minutes) Build to a heavy single *Week 1 is just to establish a… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of shoulder taps Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Shoulder to… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs – 10 SLOW Reps  Couch Stretch – 1 Min per side  ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) Build to a heavy single  *Clean can be power or squat  *Strength… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  (10/8) Calorie Row/Bike/Runner  5 Thrusters (ascending weights) 5 Broad Jumps  ——————————————————————————————————– Workout: For Time … Read more »

Warm-up: Group Dynamic  Plank / Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands / :10s of shoulder taps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row/Bike/Runner Min… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes :20s Bottom of squat hold / :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner  5 Front Squats (ascending weights) *Front Squats… 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 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Power… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups -5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: (10/8) Calorie Row/Bike/Runner Min 2: 5 Sumo Deadlift High Pulls (ascending weights) Min 3: 15… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  SLOW Toe Touches – 10 Reps  Couch Stretch – 1 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner 3 Hang Squat Cleans (ascending weights) :15s Hanging Knee… Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes :20s Plank on hands – :10s of SLOW Push ups Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  5 Push Press (ascending… Read more »