Diogo Dias

Warm-up: Group Dynamic High Knees (Down and Back) Butt Kicks (Down and Back) PVC OHS – 10 Reps on a 3 second tempo Pre-Game: 8-Minute EMOM Min 1: 1 Power Snatch + 2 Overhead Squats (Ascending Weights) Min 2: 8 Bar… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps PVC Hip Swings – 10 Each Side Banded Pull A-parts – 20 Reps Pre-Game: 9-Minute EMOM Min 1: 6 Shoulder to Overhead (ascending weights) Min 2: 10/8 Calorie Row Min 3: 6… Read more »

Warm-up: Group Dynamic Burgener Warm Up Strength: Squat Snatch Build to a Heavy Single     Workout: 10-1 Reps Squat Snatch Between Rounds: 3 Bar Muscle ups + 21 Double Unders Weight used is 70% to 80% of what you hit… Read more »

Warm-up: Group Dynamic Wrist Rotations – 30 Reps Straight leg floor touches – 10 Reps Knee to Elbow Plank Holds – :20 each side Pre-Game: 5 Rounds 5 Deadlifts (ascending Weights) 5 Step ups 5 Push ups 25 Double Unders… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous movement 1 Minute of High Knees and Butt Kicks (alt every :15) 1 minute of Arm Circles big and small (alt every :15)   Pre-Game: 3 Rounds 5 Thrusters (ascending weights) 10 American… Read more »

Warm-up: Group Dynamic Tabata Goblet Squats – 2 Min Single Leg glute Bridges – 10 each leg Double leg glute Bridges – 10 Reps   Strength: Front Squats (10 min) 5 Sets – 3 Reps @75%   Workout: 5 Rounds… Read more »

Warm-up: Group Dynamic Bear Crawl (down and back) Crab Walk (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 12-Minute EMOM Min 1: 6 Alternating Dumbbell Snatches (Ascending Weights) Min 2: Calories on Rower (12/9) Min 3: 1 Round of… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 12 Reps Tempo Push Ups – 10 Reps (:03 Tempo) Samson Stretch – 1 Min each side Pre-Game: 8 Minute EMOM 3 Front Squats (Ascending Weights) *From Floor :20 Handstand Hold Workout: 5… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 min of High Knees and Butt Kicks (alt every :15) 1 min of Arm circles big and small, forward and backward (alt every :15) Pre-Game: 3 Rounds 6 Wall Balls (20/14)… Read more »

Warm-up: Group Dynamic KB Goblet Squat Hold – 1 Minute Banded pull a-parts Banded overhead stretch – 1 Min Strength: 10-12 Minutes  Build to a 1 Rep Max Thruster Workout: 5 Rounds 3 Thrusters (70-80% of 1 Rep Max Thruster)… Read more »