Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, PVC lateral Hops PVC Pass Throughs – 15 Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the Stairs 5 Front Squats (ascending weights) 3 Strict Pull ups OR 5 Ring Rows  … Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike/Runner (9/7) 5 Deadlifts (ascending weights) :20 Handstand hold OR Plank (on Hands)  … Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Calf Stretch – 1 Minute Per side Pre-Game: 4 Rounds Run the Stairs 5 Plate Burpees 5 Lunge steps w/ plate  … Read more »

Warm-up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps Per side Banded Shoulder Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike/Runner (9/7) 3 Power Cleans (increasing weight)  … Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Tempo Overhead Squats – 10 SLOW Reps Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the stairs 5 Overhead Squats (ascending weights) 5 Broad Jumps  … Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps High Knees – 1 Lap Butt Kicks – 1 Lap Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Thrusters (ascending weights) 5 Atomic Sit ups (25/15)… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Hold Pre-Game: 4 Rounds 150 Meter Row/Runner 3 Power Snatches (increasing weights) :20s Plank   Workout: AMRAP x 18 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, and PVC lateral hops Toe Touches – 10 SLOW Reps Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds Run The Stairs 5 Deadlifts (Increasing weights)… Read more »

Warm-up: Group Dynamic Group Jog – 3 laps Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Bike/Row/Runner (9/7) 3 Hang Clean and Jerks (ascending weights) 3 Strict… Read more »