Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Through – 20 SLOW Reps PVC Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Workout: 6 Rounds (3 Minutes ON /1 Minute OFF) 3 Burpees 6 DB/KB Push… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s hold at the bottom of the squat and :10s of actual squats Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Workout: Every 4 Minutes for 5 Rounds  300 Meter Run … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Inchworm walk outs – 5 Reps Bent Over hamstring stretch – 1 Minute per side ——————————————————————————————————– Workout: 4 Rounds 400 Meter Run 24 DB/KB Deadlifts (12 Per side) 12 DB/KB Hang Snatches… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time 800 Meter Run 60 Ab-Mat Sit Ups 40 DB/KB Thrusters (20 Per side) 20… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Toe Touches – 10 SLOW Reps Half Kneeling Hamstring stretch – 1 Minute per side ——————————————————————————————————– Workout: 10 Rounds (2 Minutes ON / 1 Minute OFF) 6 DB/KB Swings 6 Russian Twists… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 400 meter Run 3 – 6 – 9 – 12 – 15 – 12 – 9 –… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC (Broomstick) Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: AMRAP x 16 Minutes 4 DB/KB Hang Clean and Jerks (Right Side) 8 Burpees Over DB/KB… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat hold + :10s of active squats Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Workout: EMOM x 20 Minutes Minute 1: Max DB/KB Lunges Minute 2: Max… Read more »

Warm-up: Group Dynamic 2 minutes of movement :20s of high knees, butt kicks, lateral hops Half Kneeling Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Workout: For Time  10 Rounds (5 Per side) 12 DB/KB Deadlifts  9 DB/KB Hang Cleans… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s bottom of squat + :10s Active Squats Samson Stretch – 1 Minute per side ——————————————————————————————————– Workout: For Time Buy In: 800 Meter Run 21 – 15 – 9 – 15… Read more »