Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side   Pre-Game: 4 Rounds Calorie Row (10/8), Calorie Bike/Run (7/5) 3 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Shoulder Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the Stairs 5 KB Goblet Squats (16k/12k) 10 Knee Raises   Workout: 3… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, :20s of Butt Kicks, :20s of Lateral Hops Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Run the Stairs 5 Deadlifts (ascending weights) :15s Plank… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Calorie Row (10/8), Calorie Bike/Run (7/5) 5 Thrusters (ascending weights) 5 Atomic Sit ups (25/15)   Workout: 4 Rounds (3… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Sumo Inchworm Push ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute Per side   Pre-Game: 4 Rounds Calorie Row (10/8), Calorie Bike/Run (7/5) 5 Sumo Deadlift High Pulls :10s Knee Raise… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Lat Stretch -:30s each direction Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds Run the stairs 3 Clean and Jerks (ascending weights) :10s active hang from pull up bar  … 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 25 Double Unders 5 Overhead Squats (ascending weights)… 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) :20s Plank on hands   Workout: For… 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 Calorie Row/Bike/Runner (10/8) 5 KB Goblet Squats (16k/12k) 10 Alternating Dumbbell Snatches (ascending weights)  … Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 Thrusters (ascending weights) :10s Knee to Chest hold from pull… Read more »