Diogo Dias

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 (12 Min Cap) Run the stairs 3 Hang Power Cleans (ascending weights) 5 Broad… Read more »

Warm-up: Group Dynamic KB Goblet Squat tabata – 2 Minutes Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 2 Reps @75-80% of 1-Rep Max ——————————————————————————————————– Workout: 4 Rounds (5 Min… Read more »

Warm-up: Group Dynamic                       Sumo Inchworm Push Ups – 5-4-3-2-1 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Lat Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes)   5 sets x 2 Reps @75-80% of 1-Rep… Read more »

Warm-up: Group Dynamic     Group Jog – 3 Laps Squat to stand – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds Run the stairs 3 Squats Cleans (ascending weights) 5 Tempo KB Goblet Squats (16k/12k)… Read more »

Make sure you guys are checking for the correct date as the workouts have been posted in advance!

Warm-up: Group Dynamic                       2 Minutes of movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 3 Reps @75-80% of 1 Rep Max… Read more »

Warm-up: Group Dynamic     Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Pre Game: 3 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 5 Sumo Deadlift High Pulls (ascending weights) :15s Hollow Hold ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10 Min Cap) Run the stairs 3 Thrusters (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows *Build… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes)   5 sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »