Diogo Dias

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction Frog Stretch – 2 Minutes Strength: Front Squats (10 minute Cap) 6 sets – 2 Reps @85% of 1 Rep Max   Workout:… Read more »

Warm-up: Group Dynamic Group Jog(down and back) x3 Butt Kicks (down and back) Bear Crawl (down and Back) Rig Squat Hold – 1 Minute Pre-Game: 5 Rounds (with partner) 10 min cap 3 Back Squats (ascending weights) 6 Burpees 9… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Tempo PVC Overhead Squats – 10 Reps (3 count down) Burgener Progression   Strength: Power Snatch 10 Minutes to build to a 1 Rep max Power Snatch   Workout: For… Read more »

Warm-up: Group Dynamic 2 Minutes of continuous movement 1 Minute of high knees and butt kicks (alternating ever :15) 1 Minute of arm circles (alternating big and small every :15) Sumo Inchworms Push ups (5-4-3-2-1) Pre-Game: 4 Rounds 5 Front… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Chest Openers with Rig – 1 Min each side Strength: Push Jerk 10 Minutes to establish a heavy single Push Jerk    Workout: 4… Read more »

Warm-up: Group Dynamic Banded Lat pull downs – 1o Reps each side Banded Shoulder rotations – 10 Reps each side Couch Stretch – 1 Minute each side Pre-Game: 4 Rounds 4 Burpees 8 Deck Squats (25/15) 4 Thrusters (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 High Knees (down and back) Frankenstein Walks (down and back) Sumo Inchworms (down and back) Pre-Game: 4 Rounds Calories on Bike/Rower (10/8) 5 Deadlifts (ascending weights) :20 Handstand Hold/ :30 Plank… Read more »

Warm-up: Group Dynamic Banded Pull aparts – 20 Reps Banded Front Rack Stretch – 1 Min each side Samson Stretch – 1 Minute each side Strength: Front Squat (10-12 Minutes) 5 sets – 3 Reps @80% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Tempo Push ups – 10 Reps (3 count on the way down) Tabata Plank Hold – 2 Minutes (hold knee to elbow for :20) Pre-Game: 4 Rounds (10 Minute Cap) 300 Meter… Read more »

Warm-up: Group Dynamic Tabata KB Goblet squats – 2 Minutes Banded Shoulder Stretch – 1 Min each side Wall Wrist Stretch – 1 Minute Pre-Game: 4 Rounds :20 Handstand Hold / :30 Plank 10 American KB Swings (24k/16k) 5 Power… Read more »