Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Lat Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 4 Rounds 8 DB/KB Hang Clean and Jerks (Right Side) 8 Burpees Over the DB/KB 8 DB/KB Hang Clean and… Read more »

Warm-up: Group Dynamic PVC (Broomstick) Pass Through – 20 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 20 Minutes 10 2FOR1 Lunge – Air Squat 10 V-Ups 10 Handstand Push Ups HSPU Modifcation: 20 Hand Release… Read more »

SPECIAL ZOOM CLASS AT 9:30 TO DO THE SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT. ZOOM CODE: 843 734 9309 Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Half Kneeling Hamstring Stretch – 1 Minute… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s hold at the bottom of the squat + :10s of squats Frog Stretch – 1:30 Hold ——————————————————————————————————– Workout: 3 Rounds (5 Minute AMRAP / 1 Minute Rest) 12 Ab-Mat Sit… Read more »

Warm-up: Group Dynamic 10 Burpees PVC (Broomstick) Pass Through – 20 Reps ——————————————————————————————————– Workout: Every 3:00 for 7 Rounds 200 Meter Run OR 250 Meter Row 12 Single Arm DB/KB Strict Press (Per side) *Max Mountain Climbers in remaining time… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 10-9-8-7-6-5-4-3-2-1 DB/KB Front Squats (PER SIDE) Turkish Sit Ups (PER SIDE) *AFTER EACH ROUND… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC (Broomstick) Pass Through -20 Reps ——————————————————————————————————– Workout: 5 Rounds 200 Meter Run 4 Burpee Clean and Jerks (Right Side) 20 Russian Twists (PER SIDE) 4 Burpee Clean and Jerks… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Pigeon stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 22 Minutes 22 Jumping Lunges (11 Per side) 11 DB/KB Swings (11 PER SIDE) 22… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes :20s Bottom of squat hold + :10s of Goblet Squats Couch stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 10 DB/KB Squat Cleans (Right Side) 20 V-Ups 10… Read more »

SPECIAL ZOOM CLASS AT 9:30 TO DO THE SUPPORT YOUR LOCAL BOX FUNDRAISER WORKOUT. ZOOM CODE: 843 734 9309 Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Calf wall stretch – 1 Minute… Read more »