Diogo Dias

Warm-up: Group Dynamic  KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: For Time Buy In: 800 Meter… Read more »

Warm-up: Group Dynamic  2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 5 Thrusters (ascending weights) ——————————————————————————————————– Workout: For Time 3 Rounds 12… 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 (12 Min Cap) 150 Meter Row OR 100 Meter Runner 5 Deadlifts (ascending weights) :15s Handstand Hold ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic   KB Goblet Squat Tabata – 2 Minutes Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 5 Overhead Squats (ascending weights) :15s Hanging Knee Raise HOLD ——————————————————————————————————– Workout: AMRAP Repeats (:90s… Read more »

Warm-up: Group Dynamic   Group Jog – 3 Laps Squat to Stand – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10/8) Calorie Row/Bike/Runner 5 KB Goblet Squats (16k/12k) 3 Power Cleans (ascending weights) ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic   Lateral Hop Tabata – 2 Minutes Banded Hamstring Stretch – 1 Min Per side                 ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3-5 Deadlifts (ascending weights) 3 Plyo Push Ups ——————————————————————————————————– Workout: 4 Rounds 42 Double Unders 14… Read more »

Warm-up: Group Dynamic   Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Min Per side                 ——————————————————————————————————– Pre-Game: 9 Min EMOM Min1: (7/5) Calorie Row/Bike/Runner Min 2: 5… Read more »

Warm-up: Group Dynamic     Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Hang Squat Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Shoulder Stretch – 1 Min Per side ——————————————————————————————————– Pre Game: 4 Rounds (12 Min Cap) Run the stairs 3 Hang Power Snatches (ascending weights) 5… 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: 3 Rounds (7/5) Calorie Row/Bike/Runner 3 DB Thrusters (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout: CrossFit… Read more »