Diogo Dias

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 Front Squats *From the floor :15s… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (15 Minutes) 5 Sets x 3 Reps @60-65% of 1 Rep max *Stick to either… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) 5 Jump Squats… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Min per side ——————————————————————————————————– Strength: Front Squat (15 Minutes) 5 Sets x 5 Reps @60-65% of 1 Rep max ——————————————————————————————————– Workout: 21 Minute Ladder 3, 6,… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 10 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 3 Rounds Run the driveway 3 Shoulder to overhead (ascending weights) :15s Hanging Knee… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high Knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Front Squats (ascending weights) 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side ——————————————————————————————————– Strength: Jerk (15 Minutes) Build to a one rep max split or push jerk… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Lat Stretch – 1 Minute per side      ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Hang Power Cleans (ascending weights) 3 Strict Pull Ups OR 5 Ring… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (15 Minutes) Build to a one rep max squat or power clean *Establish a baseline… 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: 3 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Power Snatches (ascending weights)… Read more »