Diogo Dias

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 »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute Per side   Pre-Game: 3 Rounds  Calorie Row/Bike/Runner (9/7) 6 Alternating Back Rack Lunges (ascending weights) 6 Alternating Front Rack Lunges… 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: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Power Snatches (ascending weights) :15s Wall… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  25 Double Unders 5 Thrusters (ascending weights) 5 Broad Jumps   Workout: 21 Minute Ladder 3,6,9,12,15,18,21,etc… Thrusters (95/65) Box… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 4 Rounds  Run the Stairs 3 Devils Presses (ascending weights) :15s Hollow Hold   Workout: AMRAP Repeats (:90s rest b/w… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Calorie Row OR Bike (10/8) 3 Sumo Deadlift High Pulls (ascending weights) 5 KB Goblet… Read more »