Diogo Dias

Warm-up: Group Dynamic Sumo Inchworm Push ups -5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) 5 sets x 5 Rep @70-75% of your 1-Rep max   Workout: For Time 15-12-9-6-9-12-15  Burpees over the… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Squat Snatches  (ascending weights) :15s Wall Sit  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) 5 sets x 5 Reps @70-75% of 1-Rep max   Workout: For Time… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps per side Calf stretch with wall – 1 Minute Per side   Pre-Game: 3 Rounds  Calorie Row/Bike/Runner (9/7) 3 Shoulder to Overhead  (ascending weights) :15s Hanging… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) 5 sets x 5 Reps @70-75% of 1 Rep max   Workout:… 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   Pre-Game: 4 Rounds  Run the stairs 3 DB/KB Hang Snatches per… Read more »

Warm-up: Group Dynamic Group Jog – down and back x 2 Duck Walk – down and back Frankenstein Walk – down and back Samson Lunge Walk – down and back Ankle Rig Stretch – 1 Minute per side   Pre-Game:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Per side   Strength: Front Squat (12-15 Minutes) 5 sets x 1 Rep @80-85% of your 1-Rep max   Workout: For Time 3 Rounds 300 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Couch Stretch – 1 minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Power Snatches  (ascending weights) 5 KB Goblet… 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 @80-85% of 1-Rep max   Workout: 5… Read more »