Diogo Dias

Warm-up: Group Dynamic Group Jog (down and back) x2 High Knees (down and back) Butt Kicks (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 4 Rounds 3 Hang Power Snatches (ascending weights) 6 Burpees 9 Calories on Rower/Bike  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Single Leg stretch – 1 min each side Pre-Game: 9-Minute EMOM Min1: 3 Deadlifts (ascending weights) Min2: :20 Handstand Hold + :03 Negative Min3: Calories on Rower/Bike… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 Duck walk (down and back) Crab Walk (down and back) Wrist stretch against wall – 1 Minute Pre-Game: 3 Rounds 35 Double Unders 3 Front squats + 3 Back Squats +… Read more »

Warm-up: Group Dynamic 2 minutes of continuous movement 1 minute of high knees and butt kicks (alternate every :15) 1 minute of arm circles big and small (alternate every :15) Russian Babymaker – 1 minute Pre-Game: 8-Minute EMOM Min 1:… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps each side Banded Shoulder rotations – 10 Reps each side Banded Shoulder Stretch – 1 min each side Pre-Game: 4 Rounds 1 Round of Mini Cindy (3 pull ups, 6… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Hip Swings – 10 Reps each side Couch Stretch – 1 min each side Strength: Front Squat Establish a Heavy single for the day, if it feels good shoot for… Read more »

Warm-up: Group Dynamic High Knees (down and back) Butt Kicks (down and back) Very Slow Toe Touches – 10 Reps Pigeon Stretch – 1 minute each side Pre-Game: 4 Rounds 5 Deadlifts (ascending weights) 10 American KB Swings (16k/12k) 15… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 Inchworm (down and back) Lunge and reach (down and back) Pre-Game: 4 Rounds 200 Meter Run/Row 12 Switches 3 Hang Power Cleans (ascending weights)   Workout: 5 Rounds 10 Pull Ups… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes Samson Stretch – 1 Min each side Pre-Game: 5 Rounds (12 Min Cap) Row/Bike for Calories (10/8) 3 Back Squats (ascending Weights) Handstand Hold for… Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps each side Banded Shoulder stretch – 1 min each side Very slow Toe touches – 10 Reps Pre-Game: 6-Minute EMOM (with Partner) Min 1: 1 Round of Mini Cindy (… Read more »