Diogo Dias

Warm Up: Group Dynamic Sumo Inchworm Push Ups -5-4-3-2-1 Reps Wall Hinge Stretch – 1:30 HOLD ——————————————————————————————————– Workout: 5 Rounds 20 Kettle Bell/Dumbbell Russian Swings 20 Single Arm KB/DB High Pulls (PER SIDE) 100 Meter Run *For those of you… Read more »

Warm Up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Calf Stretch against wall – 1 minute per side Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: Outdoor Run WOD 3 Rounds (Rest… Read more »

Workout: For Time 10 – 20 – 30 Mountain Climbers (per side) Hand Release Push Ups Thrusters (you choose the object!) -Rest 3 Minutes- 30 – 20 – 10 Thrusters Hand Release Push Ups Mountain Climbers (per side) *If you… Read more »

Workout: 4 Rounds (1 Minute Stations / :15s Transition) Station1: Max V-Ups (Scale to sit ups if needed) Station2: Max Ground to Overhead* Station3: Max Double unders (sub Jumping Jacks or plate hops) Station4: Max Stair runs Station5: Rest *Ground… Read more »

Due to our unfortunate closure because of COVID-19, these workouts will include little to no equipment necessary. Workout: For Time 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 –… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (15 – 18 Minutes) Build to a new 1 Rep max *Retest week, go for… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (9/7) Calorie Row/Bike/Runner 3 Squat Cleans (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: 21 Minute Ladder 3 – 6… 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 150 Meter Row OR 100 Meter Runner 3 Power Snatches (ascending weights) 5… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 3 Reps @55% of 1 Rep Max ——————————————————————————————————– Workout: For Time 100… 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 (12 Minute Cap) Run the driveway 3 Clean and Jerks (ascending weights)… Read more »