Diogo Dias

Warm-up: Group Dynamic Sumo Inchworm Push ups – 5-4-3-2-1 Reps Banded Shoulder Stretch – 1 Minute per side   Strength: Clean (12-15 Minutes) Build to a one rep max squat or power clean   Workout: For Time 4 Rounds 200… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Samson Stretch – 1 Minute per side   Pre-Game: 3 Rounds  Run the Stairs 3 Deadlifts (ascending weights) 5 KB Goblet Squats (16k/12k)   Workout: AMRAP Repeat 9 Minute AMRAP… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds  150 Meter Row OR 100 Meter Run 3 Front Squats (ascending weights) 3 Strict Pull… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 3 Rounds  30 Double Unders 3 Power Snatches (ascending weights) :10s Hollow Hold  … Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Minute Cap) Run the Stairs 3 Thrusters (ascending weights) :15s Plank on Hands   Workout: “Kalsu” (30 Minute… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of High Knees, Butt Kicks, PVC lateral hops Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Power Cleans (ascending weights) :10s… Read more »

Warm-up: Group Dynamic Group Jog- 3 Laps Bird Dogs – 10 Reps per side Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Deadlifts (ascending weights) 5 Broad Jumps   Workout: AMRAP x… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute Per side   Strength: Snatch (12-15 Minutes) Build to a one rep max squat or power snatch   Workout: For Time… Read more »

Hey all! Workouts have been posted for the week. Please check the date to make sure you see the workout for that specific day. Enjoy!    

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Shoulder Rotations – 10 Reps per side Samson Stretch – 1 Minute Per side   Pre-Game: 3 Rounds 30 Switches 6 DB/KB Step Ups (ascending weights) 3 Devils Press (ascending weights)… Read more »