Diogo Dias

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 »

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 @65-70% of 1-Rep Max *3 second pause at the bottom of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement Alternate between :15s of high knees and butt kicks Sumo Inchworm Push ups – 5-4-3-2-1 Reps   Pre-Game: 4 Rounds Run the stairs 5 American KB Swings (ascending weights) :20s Plank on Hands… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat pull downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute cap) Run the stairs 3 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata- 2 Minutes Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Minutes) Build to a one rep max pause front squat *Hold the bottom position for 3 seconds   Workout: AMRAP… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Frankenstein Kicks – 1 Lap Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Back Rack… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Lat Stretch – :30s each direction Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Air Runner 5 Atomic Sit ups (25/15) 3… 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 5 Deadlifts (ascending weights) :15s Handstand Hold OR Plank on Hands… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) Build to a one rep max pause back squat *(3 second… 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 Run the stairs 3 Hang Power Snatches (ascending weights) 5 Rage Balls (20/15)   Workout:… Read more »