Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Proposal Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes) 5 Sets x 5 Reps @70 – 75% of 1… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds Run the driveway 3 Hang Power Snatches (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »

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 3 Clean and Jerks (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: For… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Jerk (12 – 15 Minutes) 5 Sets x 1 Rep @ 80… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10/8) Calorie Row/Bike/Runner 5 Back Squats (ascending weights) ——————————————————————————————————– Workout: AMRAP Repeats (:90s Rest… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Strength: Clean (12 – 15 Minutes) 5 Sets x 1 Reps @ 80 – 85% of… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull Downs – 10 Reps per side Banded Lat Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Snatches + 3 Alt DB Snatches… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Strength: Front Squat (12 – 15 Minutes) 5 Sets x 1 Rep @80-85% of 1-Rep Max ——————————————————————————————————– Workout: 4 Rounds (5 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Clean and Jerks (ascending weights) 5 KB Goblet Squats (16k/12k)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 5 Overhead Squats (ascending weights) :15s Plank on Hands ——————————————————————————————————–… Read more »