Diogo Dias

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps Sumo Inchworm Push ups (5-4-3-2-1) Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds   200 Meter Row 5 Power Snatches (ascending weights) 5 Broad Jumps   Workout: 21-15-9-6-3… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Rig Squats – 10 Very Slow Reps Rig Squat Hold – 1 Minute Strength: Back Squat (10-12 Minutes) 5 sets x 5 Reps @65% of 1 Rep Max   Workout:… 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 (alt every :15s) Pigeon Stretch – 1 Minute per side Enduro-Core: 10 Minute AMRAP Calorie Row/Bike… Read more »

Warm-up: Group Dynamic Banded Pull A-Parts – 30 Reps PVC Hip Swings – 10 Reps each Direction Frog Stretch – 1 Minute   Pre-Game: 4 Rounds Run to Millburn Avenue 10 KB Goblet Squats (16k/12k) 5 Power Cleans (ascending weights)… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kicks (down and back) Frankenstein Walks (down and back) Banded Shoulder Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row (10/8) 1 Round… Read more »

Warm-up: Group Dynamic Jumping Jacks- 25 Reps KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn Ave 20 Switches 3 Back Squats (ascending weights)    Workout: 5 Rounds 500… Read more »

Warm-up: Group Dynamic Banded Lat pull down – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Sumo Inchworm Push ups (5-4-3-2-1)   Pre-Game: 9 Minute EMOM Min 1: 10 Shuttle Runs (25 feet) Min 2: 10… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Single leg lunge Stretch – 1 Minute per side   Strength: Power Snatch (10-12 Minutes) Build to a heavy double, does not have to… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Very SLOW toe touches – 10 Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds 150 Meter Row 5 Deadlifts 3 Hang Power Cleans 1 Shoulder to Overhead… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movements 1 Minute of High Knees and Butt kicks (alternate every :15s) 1 Minute of Arm circles big and small (alternate every :15s) Calf stretch on wall – 1 Minute per side Enduro-Core:… Read more »