Diogo Dias

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Back Squats (ascending weights) *from the floor 5 Broad Jumps ——————————————————————————————————–… 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 Run the stairs 3 Power Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 6 Alternating front rack lunges :15s Hollow Hold ——————————————————————————————————– Workout: AMRAP x… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Squat Snatches (ascending weights) :10s Chin over… Read more »

Warm-up: Group Dynamic 2 Minutes of Movements :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Clusters (ascending weights) 5 KB Goblet Squats (16k/12k) ——————————————————————————————————– Workout:… 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 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds Run to the driveway 5 Sumo Deadlift High… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Clean and Jerks (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: CrossFit Open… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side              ——————————————————————————————————– Pre-Game: 3 Rounds Run the Stairs 3 Hang Power Snatches (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows ——————————————————————————————————– Workout:… 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 ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 10 Switches 3-5 Deadlifts (ascending weights) ——————————————————————————————————– Workout: For Time… 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: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2:… Read more »