Diogo Dias

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   Pre-Game: 4 Rounds 30 Double Unders 3 Power Snatches (ascending weights)… Read more »

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

Warm-up: Group Dynamic Group Jog – 3 Laps Tempo Overhead Squats – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Overhead Squats (ascending weights) :15s Handstand Hold OR Plank on… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 4 Reps at 75% of 1-Rep Max *3 second pause at the bottom… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Air Runner 3 Sumo Deadlift High Pulls :15s Wall Sit   Workout: AMRAP x 20… 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   Pre-Game: 4 Rounds 30 Double Unders 3 Shoulder to Overhead (ascending weighs)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Strength: Pause Front Squat (12-15 Minutes) 4 sets x 4 Reps @65%-70% of 1-Rep max *3 second hold… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Power Cleans (ascending weights) :15s Handstand Hold OR Plank on… 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 (10 Minute Cap) 150 Meter Row OR 100 Meter Runner 3 Hang… 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 Run the stairs 3 Deadlifts (ascending weights) :10s Active Hang from pull up bar  … Read more »