Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 3 Reps @70-75% of 1-Rep max ——————————————————————————————————– Workout: 4 Rounds… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass throughs – 15 reps PVC Lat stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 3 Rounds Run the stairs 5 Push Press (ascending weights) :15s Hollow Hold ——————————————————————————————————– Workout:… 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 (12 Minute Cap) 150 Meter Row OR 100 Meter Runner 5 Deadlifts (ascending weights… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes  Wrist Stretches – :30s per side x 3 ——————————————————————————————————– Strength: Jerk (12-15 Minutes) 5 sets x 4 Reps @60-65% of 1-Rep Max   ——————————————————————————————————– Workout: AMRAP x 20 Minutes Buy… Read more »

Warm-up: Group Dynamic Banded Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Cleans (ascending weights) :15s… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Couch Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (12-15 Minutes) 5 sets x 4 Reps @60-65% of 1-rep max ——————————————————————————————————– Workout: For Time… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Tempo PVC Overhead Squats – 10 SLOW reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 5 Overhead Squats (ascending… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Wrist Stretch – :30s per side ——————————————————————————————————– Strength: Cleans (12-15 minutes) 5 sets x 4 Reps @60-65% of 1 Rep max *Stick to what you decided… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs – 10 Reps per side Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10/8) Calorie Row OR Bike 5 Front Squats (ascending weights) :10s Chin over bar… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, Lateral Hops PVC Pass Throughs – 15 Reps ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Power Snatches (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »