Diogo Dias

Warm-up: Group Dynamic Banded Shoulder dislocates :45 on each arm Pre-Game: 3 Rounds 20 Second Squat Hold 10 Walking Lunge Steps 20 Second Handstand Hold/Plank 10 Hanging Knee Raises Workout: 3 Rounds 500M Run 40 Goblet Squats (16K/12K) 30 Alternating… Read more »

Warm-up: Group Dynamic Jumping jacks – 25 Reps Banded pull aparts – 20 Reps Supermans – 10 reps Pre-Game: 3 Rounds (Set up & Movement Demo) 1 Rope Climb 4 Wallballs (20/14) 4 Box Jumps (24/20) 4 Kettlebell High Pulls… Read more »

Warm-up: Group Dynamic Group jog (down and back) x2 Bear Crawl (down and back) Inchworm (down and back) Enduro-Core: 5 Rounds 30 Double Unders 10 Long Sit-ups 10 Leg Overs Workout: 5 Rounds 15 Thrusters (95/65) 10 Chest to Bar… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Front Rack Stretch – :45 each side PVC Hip Swings – Front, Back, side to side 10 Reps Pre-Game: 6 Rounds 2 Front Squats (Ascending Weights) 8 AbMat Sit-ups 16… Read more »

Warm-up: Group Dynamic Arm circles – :15 big, :15 small (both direction) Sampson Stretch – :45 per side PVC OHS – 10 Reps on a 3 count     Workout: Death by EMOM (5-Minute Cycles) Minute 1: 4 Plate Burpees… Read more »

Warm-up: Group Dynamic Banded lateral walks Single Leg Glute Bridges – 10 reps each leg Double leg Glute Bridges – 10 reps   Workout: 40 – 30 – 20 – 10 Deadlifts Push Presses AB Mat sit-ups Back Squats (No… Read more »

Warm-up: Group Dynamic Jumping jacks front raise style – 25 Reps PVC pass-throughs – 15 Reps Hips wings – front/back side to side 10 reps each   Workout: 5 Rounds 9 – 6 – 3 Power Snatches Thrusters   Between… Read more »

Warm-up: Group Dynamic Butt Kicks (down and back) High Knees (down and back) Toy soldier (down and back) Lunge and reach (down and back)   Workout: 5 Rounds 10 Burpees 20 Shoulder to Overhead (75/55) 30 Wallballs (14/10) 400M Row… Read more »

Warm-up: Group Dynamic 25 Jumping Jacks Wrist rotations – 30 Reps Goblet squat hold – 1 minute Workout: 10 Rounds 21 Double-Unders 7 Plyo Push-ups (45/25 Plates) 3 Squat Cleans (195/120)   Strength: Pause Back Squats Work to a Heavy… Read more »

Warm-up: Group Dynamic Banded pull aparts – 20 Reps Sumo Inchworms (5-4-3-2-1) Pre-Game: 5 min AMRAP 6 Dumbbell Snatches (Ascending Weights) 6 Alternating Pistols 6 American Kettlebell Swings Workout: 5 Rounds 20 Dumbbell Snatches (50/35) 10 Alternating Pistols (24K/16K Kettlebell)… Read more »