Diogo Dias

Warm-up: Group Dynamic Group Jog – 3 Laps Bird Dogs – 10 Reps per side Pigeon Stretch – 1 Minute per side   Pre-Game: 3 Rounds  150 Meter Row OR 100 Meter Run 3 Thrusters (ascending weights) :10s Hanging Knee… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds (10 Min Cap) Run the Stairs 3 Overhead Squats (ascending weights) 3 Atomic… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 3 Reps at 80% of 1-Rep Max *3 second pause at the bottom… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Toe Touches – 10 Slow Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds w/ Partner Run the Stairs (together) 3 Deadlifts (ascending weights) 5 Broad Jumps   Workout:… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the Stairs 3 Clean and Jerks (ascending weights) :15s Handstand Hold OR Plank on… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Single Leg Glute Bridges – 10 Reps per side Frog Stretch – 1:30 Hold   Strength: Pause Front Squat (12-15 Minutes) 4 sets x 4 Reps at 75% of 1-Rep Max *3… 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 30 Double Unders 3 Power Snatches (ascending weights)… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt kicks, PVC lateral hops Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 4 Rounds 150 Meter Row OR 100 Meter Runner 3 Deadlifts (ascending weights) 5… Read more »

Warm-up: Group Dynamic Group Jog – 3 Laps Tempo Overhead Squats – 10 SLOW Reps Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run the stairs 3 Overhead Squats (ascending weights) :15s Handstand Hold OR Plank on… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side   Strength: Pause Back Squat (12-15 Minutes) 4 sets x 4 Reps at 75% of 1-Rep Max *3 second pause at the bottom… Read more »