Diogo Dias

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 »

Warm-up: Group Dynamic Arm circles – :15 small, :15 big (both directions) PVC pass-throughs 10 Reps Hips wings – front/back side to side  – 10 Reps each   Workout: 4 Rounds (35 min Cap) 400M Row or 20 calorie Bike… Read more »

Warm-up: Group Dynamic Banded pull aparts – 20 reps Banded front rack stretch, 60 second hold per side Sampson stretch 45 seconds per side Strength: Back Squats 8-Minutes to Work to A Heavy Workout Gear ONLY – No Extra Toys… Read more »

Warm-up: Group Dynamic Split Squat – 10 per leg Arm swings – 20 total KB Goblet squat Hold – 90 seconds Pre-Game: 4 Rounds 20 Second Handstand Hold/Plank 10 Switches 3 Squat Snatches (Ascending Weights)   Workout: 4 Cycles 3… Read more »

Warm-up: Dynamic  25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press   Workout: 5 Rounds 300M Run… Read more »