Diogo Dias

Warm-up: Group Dynamic Banded Lat pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 3 Rounds  30 Double Unders 3 DB/KB Hang Clean and Jerks… 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  Run the stairs 3 Squat Snatches (ascending weights) :15s Plank on Hands   Workout:… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute Per side   Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2: 3-5 Sumo Deadlift High Pulls (ascending… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  Run the stairs 3 Hang Squat Cleans (ascending weights) 20 Mountain Climbers   Workout: For Time 21-15-9-15-21  Hang Squat… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre Game: 4 Rounds  150 Meter Row OR 100 Meter Runner… Read more »

Warm-up: Group Dynamic Lateral Hop Tabata – 2 Minutes Sumo Inchworm Push ups – 5-4-3-2-1 Reps Couch Stretch – 1 Minute per side   Strength: Front Squat (12-15 Minutes) Establish a one rep max   Workout: For Time 800 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Frog Stretch – 1:30 Hold   Pre-Game: 4 Rounds (12 Minute Cap) 30 Double Unders 5 Back Squats (ascending weights) :15s Wall Sit   Workout: 4… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Deadlift (12-15 Minutes) Establish a one rep max   Workout: 5 Rounds 300 Meter Run OR… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds (12 Minute Cap) Run the stairs 3 Power Cleans (ascending weights) :15s Hanging Knee… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Pigeon Stretch – 1 Minute Per side   Strength: Back Squat (12-15 Minutes) Establish a one rep max *If the PR is there go for it, be aggressive!   Workout:… Read more »