Diogo Dias

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 »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 sides ——————————————————————————————————– Pre-Game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2:… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes) 5 Sets x 3 Reps @65-70% of 1-Rep Max *Stick to… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 5 Shoulder to Overhead (ascending weights) 5 Plyo Push Ups… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squats (12 – 15 Minutes) 5 Sets x 5 Reps @65-70% of one rep max ——————————————————————————————————– Workout: CrossFit Open Workout… Read more »

Warm-up: Group Dynamic Banded Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Overhead Squats (ascending… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Power Snatches (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) Build to a one-rep max *Choose squat or power and… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-game: 9 Minute EMOM Min 1: 150 Meter Row OR 100 Meter Runner Min 2: 5 Front… 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 ——————————————————————————————————– Strength: Snatch (12 – 15 Minutes) Build to a one-rep max… Read more »