Diogo Dias

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Front Squats (increasing weights) :15s Hollow Hold ——————————————————————————————————– Workout: 4 Rounds 300 Meter Run /… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press 5 Sets x 3 Reps @80% of 1-Rep… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Samson Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 3 Rounds (w/ Partner) 10 Min Cap Run 200 Meters (together) 2 Bear Complexes (one each,… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (12-15 Minutes) 5 Sets x 3 Reps @80% of 1 Rep Max ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Pass Throughs – 15 Reps ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: Run the stairs Min 2: 5 Power Snatches (ascending weights) Min 3:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Back Squat (15 Minutes) 5 Sets x 3 Reps @80% of 1 Rep Max ——————————————————————————————————– Workout: For Time 3 Rounds 15… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minutes) 5 sets x 5 Reps… Read more »

Warm-up: Group Dynamic Group Jog – 3 laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 3 Power Snatches 3 Strict Pull Ups / 5 Ring… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Deadlift (15 Minutes) 5 Sets x 5 Reps @70% of 1 Rep Max ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps 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 3 Hang Power Cleans (ascending… Read more »