Diogo Dias

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 »

Warm-up: Group Dynamic :15 High knees – :15 of butt kicks (2 Sets) Tuck Jumps – 10 Reps Single leg glute bridges – 10 reps each leg Strength: Push Press 5 Sets of 3 100% of 1-Rep Max Strict Press… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Overhead Squats (:03 Descent) – 10 Reps 25 Jumping Jacks   Strength: Front Squats (From the Rack) 5 Sets of 5 60% of 1-Rep Max   Workout: 3 – 6… Read more »

Warm-up: Group Dynamic High Knees (down and back) Butt Kicks (down and back) Lunges (down and back) Toe Walks (down and back)   Workout: Partner Workout 14 Rounds (Alternating Exercises)* 7 Ground to Overhead (85/60) 7 Box Jumps (24/20) 7… Read more »

Warm-up: Group Dynamic 25 Jumping Jacks Sumo Inchworms (5-4-3-2-1) Butterfly Stretch – 1 min Workout: 6 Rounds – HOTSHOTS 19 (33-Minute Cap) 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run Cool Down: Elbow Plank… Read more »