Diogo Dias

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Tempo PVC Overhead Squats – 10 SLOW reps Frog Stretch – 1:30 Minutes Strength: Back Squat (10-12 Minutes) 5 sets x 3 Reps @80% of 1-Rep max    Workout: “Chipper”… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous movement 1 Minute of High Knees and Butt kicks (alt every :15s) 1 Minute of Arm Circles big and small (alt every :15s) Samson Stretch – 1 Minute per side Enduro-Core: AMRAP 10… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Rig Squats + Hold – 10 slow squats + 1 Minute Hold Banded Pull Aparts – 30 Reps Pre-Game: 4 Rounds Run to Millburn Ave 3 Front Squats (ascending weights) 3 Strict… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Bird Dogs – 10 Reps (5 each side) Calf Stretch w/ floor – 1 Minute Per side Pre-Game: 4 Rounds Calorie Row/Bike (10/8) 5 Power Snatches 20 Switches   Workout: 4… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Toe Touches – 10 SLOW reps Banded Hamstring Stretch – 1 minute per side Strength: Deadlift (10-12 Minutes) 5 sets x 3 Reps @75% of 1-Rep Max   Workout: AMRAP… Read more »

Warm-up: Group Dynamic Tempo Push ups – 10 SLOW reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side   Strength: Strict Press (10-12 Minutes) 5 sets x 3 Reps @75% of 1-Rep… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement :20s of High Knees, :20s of Butt Kicks, :20s of PVC Lateral hops PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Pre-Game: 4 Rounds Run to Millburn Ave… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute per side   Strength: Back Squats (10-12 Minutes) 5 sets x 3 Reps @75% of 1-Rep Max   Workout: 21-15-9 Shoulder… 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 (10/8) 5 Atomic Sit ups (25/15) 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pre-Game: 4 Rounds Run to Millburn Ave 3 Thrusters (ascending weights) 1 Round of Mini Cindy (3 Pull ups,… Read more »