Diogo Dias

Warm-up: Group Dynamic Bear Crawl (down and back) Crab Walk (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 12-Minute EMOM Min 1: 6 Alternating Dumbbell Snatches (Ascending Weights) Min 2: Calories on Rower (12/9) Min 3: 1 Round of… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Tempo Push Ups – 10 Reps (:03 Tempo) Samson Stretch – 1 Min each side Pre-Game: 8 Minute EMOM 3 Front Squats (Ascending Weights) *From Floor :20 Handstand Hold Workout: 5… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 min of High Knees and Butt Kicks (alt every :15) 1 min of Arm circles big and small, forward and backward (alt every :15) Pre-Game: 3 Rounds 6 Wall Balls (20/14)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Hold – 1 Minute Banded pull a-parts Banded overhead stretch – 1 Min Strength: 10-12 Minutes  Build to a 1 Rep Max Thruster Workout: 5 Rounds 3 Thrusters (70-80% of 1 Rep Max Thruster)… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 10 Reps PVC Hip Swings – 10 Reps each side Spider-Man Lunges  – 10 Reps Workout: 3 Rounds (30 min Cap) 30 Hand Release Push Ups 40 Weighted Switches (35/25) 500 Meter Row… Read more »

Warm-up: Group Dynamic Butt Kicks (Down and Back) High Knees (Down and Back) Inchworms (Down and Back) Workout: 15 Minute Ladder (3,6,9,12,15,18,21,etc) Deadlifts (225/135) Bar Over Burpees Endurance: Assault Bike Work Tabata Bike X2 Do a Tabata on the bike,… Read more »

Warm-up: Group Dynamic Tabata Goblet Squats For 2 min Tabata Push ups For 2 min Strength: Front Squats 5 sets – 5 Reps @70% of 1 Rep max  Workout: 21-15-9-15-21 Power Snatches (75/55) Wall Balls (20/14) 400 Meter Run B/W… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Wrist Rotations – 30 Reps Banded Front rack Stretch – 1 Min each arm Pre-Game: 6-Minute EMOM Even: 1 Round of Small Cindy (3 pull ups, 6 push ups, 9 air squats)… Read more »

Warm-up: Group Dynamic Knee to elbow Planks (both sides) – :30 on each side PVC Overhead Squat – 10 Reps (;03 descent) Butterfly Stretch – 1 min     Pre-Game: 6-Minute EMOM 4 Burpees + 4 Dumbbell Squat Snatches (Ascending Weights)… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each Side Spiderman Lunges – 10 Reps (Hold for 3 seconds at each lunge) Pre-Game: 8-Minute EMOM Even: 5 Thrusters (working up to the WOD… Read more »