Diogo Dias

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Sumo Inchworm Push ups – (5-4-3-2-1)   Pre-Game: 4 Rounds (with partner) 10 min CAP Run the Stairs 5 Sumo Deadlift High… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds 30 Double Unders 3 Power Clean and Jerks (ascending weights) :15s Handstand… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Banded Lat Pull downs – 10 Reps Per Side Banded Shoulder Rotations – 10 Reps Per side   Strength: Split Jerk (12-15 Minutes) 5 sets x 1 Rep @95-97% of 1-rep max… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Couch Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 Clusters (ascending weights) :20s Plank on Hands   Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Toe Touches – 1o SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Strength: Clean (12-15 Mins) 5 Sets x 1 Rep @95-97% of 1-Rep max *Cleans can be squat… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Rig Squat Hold – 1:30 Hold Banded Shoulder Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 5 KB Goblet Squats (16k/12k) 5 Shoulder to Overhead (ascending weights)… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, PVC Lateral Hops Pigeon Stretch – 1 Minute per side   Strength: Snatch (12-15 Mins) 5 Sets x 1 Rep @95-97% of 1-Rep max *Snatches can be… Read more »

Workouts have been posted a week and a half in advance. Please make sure you check the right date for the correct workout of the day. ENJOY 🙂

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Banded front rack stretch – 1 Minute per side   Pre Game: 4 Rounds 30 Double Unders 3 Power Cleans (ascending weights) :15s Plank on Hands… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side   Pre Game: 4 Rounds Run the Stairs 5 Deadlifts (ascending weights) :10 Knee to Chest Hold (from… Read more »