Diogo Dias

Warm-up: Group Dynamic Group Jog- 3 Laps PVC Lat Stretch – :30s each direction Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) 3 Power Cleans… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side   Strength: 3 Position Snatch (12-15 Minutes) 4 sets @70-75% of 1 Rep Max Snatch   Workout: For… 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: 4 Rounds 150 Meter Row OR 100 Meter Runner 6 Alternating DB/KB Hang Clean and… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds 30 Double Unders 3 Power Snatches (ascending weights) 5 KB Goblet Squats (16k/12k)   Workout: AMRAP x… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, PVC Lateral Hops Pigeon Stretch – 1 Min Per side   Strength: 3 Position Clean (12-15 Minutes) 4 sets @60-65% of 1 Rep Max Clean   Workout:… Read more »

Warm-up: Group Dynamic Group Jog- 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) 20 Switches :15s Plank On Hands 3 Deadlifts (ascending weights)   Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds  150 Meter Row OR 100 Meter Runner :10s Hanging Knee Raise Hold 3 Back Squats (ascending weights)   Workout:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups- 5-4-3-2-1 Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Wall Walks 3 Squat Cleans (ascending weights)   Workout: 4 Rounds 400 Meter Run 12 Handstand Push… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Min Per side   Strength: 3 Position Snatch (12-15 Minutes) 4 sets @60-65% of 1 Rep Max Snatch   Workout: Chipper 400… 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 150 Meter Row OR 100 Meter Runner 3 Strict Press (ascending weights)… Read more »