Diogo Dias

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 »

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 30 Double Unders 5 Power Snatches (ascending weights) :20s Plank on… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds with partner Run the stairs 5 Front Squats (ascending weights) 5 Broad Jumps   Workout: Partner Chipper  500 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat stretch – :30s per side   Pre-Game: 4 Rounds Calorie Row (9/7) 3 Sumo Deadlift High Pulls (ascending weights) 3 Strict Press (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups – 5-4-3-2-1 Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 5 Atomic Sit ups (25/15) 5 KB Goblet Squats (16k/12k)   Workout:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata- 2 Minutes Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds 30 Double Unders 3 Squat Cleans (ascending weights) :15s Plank on Hands   Workout: For Time 300 Meter Run 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Lat Pull downs – 10 Reps Per Side Banded Shoulder Rotations – 10 Reps Per side   Strength: Split Jerk (12-15 Minutes) Build to a 1-Rep max   Workout: For Time… 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 10 Alternating Back Rack Lunges (ascending weights) :10s Knees to Chest Hang… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, :20s of butt kicks, :20s of PVC lateral hops Banded Shoulder Stretch – 1 Minute per side   Strength: Snatch (12-15 Minutes) Build to a one rep max power… 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) Single Arm DB Push Press (ascending weights)… Read more »