Diogo Dias

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 5 Sets x 5 Reps @55-60% of 1… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 reps Banded Shoulder Rotations – 10 Reps per side Banded Lat stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 5 Hang… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Samson Lunges – 10 Reps per side Pigeon Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 5 Sets x 5 Reps @55 – 60% of 1… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre Game: 9 Minute EMOM Min 1: (9/7) Calorie Row/Bike/Runner Min 2: 5 Power Snatches… Read more »

Warm-up: Group Dynamic                       KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre Game: 4 Rounds (12 min cap) Run the stairs 3 Cleans (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps  Samson Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Strict Press (12 – 15 Minute Cap) 3 Sets x 3 Reps @90% of 1 Rep Max… 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  ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, lateral hops Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Strength: Deadlift (12 – 15 Minute Cap) 3 Sets x 3 Reps @90% of 1 Rep… 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 Run the stairs 2 Power Cleans + 1 Front Squat  (ascending weights) :15s Hollow… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Squat to Stand – 10 SLOW Reps Couch Stretch – 1 Minute Per Side ——————————————————————————————————– Strength: Back Squat (12 – 15 Minutes) 3 Sets x 3 Reps @90% of 1 Rep Max… Read more »