Diogo Dias

Warm-up: Group Dynamic Group Jog (down and back) x3 Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike (10/8) 5 Deadlifts (ascending weights) 20 Switches   Workout: AMRAP 20 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement 1 Minute of High Knees and Butt Kicks (alt every :15s) 1 Minute of Arm Circles big and small (alt every :15s) PVC Pass Throughs – 15 Reps Calf Stretch with wall/rig –… Read more »

Warm-up: Group Dynamic Group Jog (200 meter Run) Banded Lat Pull Downs – 10 Reps Per side Banded Shoulder Stretch – 10 Reps per side Couch Stretch – 1 Minute Per side     Workout Option #1: HERO WOD “Murph”… Read more »

Warm-up: Group Dynamic Banded Pull aparts – 30 Reps PVC Pass throughs – 15 Reps Samson Stretch – 1 minute per side Pre-Game: 4 Rounds (12 minute Cap) Calorie Row/Bike (9/7) 3 Hang Squat Cleans (ascending weights) :20 Plank  … Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Frankenstein Walks (down and back) Duck Walks (down and back) Tempo Overhead Squats – 10 SLOW Reps Frog Stretch – 1 Minute Pre-Game: 4 Rounds Run to Millburn Ave (150 Meter… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Tempo Push ups – 10 Slow Reps Chest openers w/ Rig – 1 Minute each side Pre-Game: 4 Rounds Run to Millburn Avenue 5 Bench Press (ascending weights) 5 Jump Squats  … Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, :20s of butt kicks, :20s of PVC lat hops Toe Touches – 10 SLOW reps Banded Hamstring Stretch – 1 Minute Per side Strength: Deadlift (15 Minutes) Establish a… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute hold Strength: Strict Press Work up to a one rep max   Workout: AMRAP x 20 Minutes Buy… Read more »

Warm-up: Group Dynamic Banded lat pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Sumo Inchworm Push ups (5-4-3-2-1)   Pre-Game: 4 Rounds Calorie Row/Bike (9/7) 3 Snatches (ascending weights) :20 Handstand Hold OR… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Rig Squats – 10 SLOW Reps Rig Squat Hold – 1 Minute Couch Stretch – 1 Minute per side Strength: Back Squat Work up to a one rep max   Workout:… Read more »