Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement :20s of High Knees, butt kicks, pvc lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) 20 Mountain Climbers   Workout:… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 KB Goblet Squats (16k/12k) 3 Squat Cleans… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Sumo Deadlift High Pulls (ascending weights) :15s Handstand Hold… Read more »

Warm-up: Group Dynamic High Knees + Butt Kicks Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes)  4 sets x 2 Reps @90% of 1-Rep max *3 second pause at the… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Lat Stretch – :30s each direction (left, right, middle) Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the Stairs 3 Hang Clean and Jerks (ascending weights) :10s… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 5 KB Goblet Squats (16k/12k)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Mins) 4 sets x 3 Reps @85% of 1-Rep max *3 second pause at… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Banded Lat pull downs – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 10 American KB Swings (16k/12k) 3-5 Deadlifts… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Runner 3 Overhead Squats (ascending weights) :15s… Read more »

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  Run the Stairs 6 Alternating Back Rack lunges (ascending weights) 5 Broad Jumps… Read more »