Diogo Dias

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Overhead Squats w/ Tempo – 10 Reps Banded Shoulder stretch on Rig – 1 min each side Pre-Game: 4 Rounds 1 Power Snatch + 2 Overhead Squats (ascending weights) 1… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Front Rack Stretch – 1 min each side Tempo push ups – 10 Reps Pre-Game: 9-Minute EMOM Min 1: 5 Hang Power cleans (ascending weights) Min 2: :20 Handstand Hold +… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 High Knees (down and back) Butt Kicks (down and back) Lunges with pause (down and back)   Pre Game: 4 Rounds (each with your partner) 5 Wall Balls 5 Power Snatches… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Banded Pull aparts – 20 Reps Duck walks (down and back) Pre-Game: 4 Rounds 21 Double unders 5 Sumo Deadlift High pulls 5 Front Squats 5 Shoulder to Overhead *All one… Read more »

Warm-up: Group Dynamic Bear Crawls (down and back) Inchworm walks (down and back) Knee up – Lunge – Squat Complex Strength: Deadlifts (10-12 min Cap) Work up to a heavy single   Workout: AMRAP 20 minutes 5 Deadlifts (80% of… Read more »

Warm-up: Group Dynamic 2 Minutes of continuous movement 1 min alt high knees and butt kicks (alt every :15) 1 min alt big and small arm circles (alt every :15) Frog Stretch – 1 minute Pre-Game: 4 Rounds Calories on… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push ups – (5-4-3-2-1) Couch Stretch – 1 min Each side   Pre-Game: 6-Minute EMOM Min 1: 3 Squat Cleans (ascending weights) Min 2: 20 second plank + 3 Push… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Stiff leg toe touches – 10 Reps Banded Shoulder stretch – 1 min each side Pre-Game: 5 Rounds 200 Meter Run 5 Hang Power Snatches 5 Deadlifts *Hang Power Snatches and… Read more »

Warm-up: Group Dynamic Tuck Jumps – 10 Reps KB Goblet squat Tabata – 2 min Samson Stretch – 1 Min each side Pre-Game: 5 Rounds 3 Back Squats (ascending weights) 6 Box Jumps 9 Ab mat sit ups   Workout:… Read more »

Warm-up: Group Dynamic High Knees (down and back) Butt Kicks (down and back) Lunges (down and back)   Pre-Game: 8-Min Emom Min 1: 2 Power Clean + 4 Front Rack Lunges (ascending weights) Min 2: :20 Handstand Hold   Workout:… Read more »