Diogo Dias

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) Build to a one rep max deadlift *Week one of our next strength… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Power Snatches (ascending weights) :15s Handstand Hold +… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, PVC lateral Hops Couch Stretch – 1 Minute per side   Strength: Back Squat (12-15 Minutes) Build to a one rep max back squat *Week one of… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 9 Minute Emom Minute 1: Calorie Row/Runner (9/7) Minute 2: 5 Sumo Deadlift High Pulls (ascending… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) *from the floor :15s Knee Raise… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, pvc lateral hops Samson Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  25 Double Unders 5 Single Arm DB/KB Hang Snatch (each arm) 5 Single… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the stairs 3 Hang Power Cleans (ascending weights) 3 Thrusters (ascending weights)   Workout:… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side   Pre-Game: 3 Rounds (10 Minute Cap) Calorie Row/Bike/Run (9/7) 3 Power Snatches (ascending weights) 5… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Hamstring  Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  150 Meter Row or 100 Meter Runner 3 Deadlifts (ascending weights) :10s Handstand hold + :03s Negative  … Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  Run the stairs 3 Squat Cleans (ascending weights) :15s Hanging Knee Raise Hold   Workout: For Time Buy In:… Read more »