Diogo Dias

Warm-up: Group Dynamic   Group Jog (down and back) x3 Sumo Inchworm Push ups (5-4-3-2-1) Frog Stretch – 1 Minute per side   Enduro-Core: For Time (12 minute cap) 50-40-30-20-10 Switches Long Sit Ups   Workout: “The Chief” 5 Rounds… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Through – 15 Reps Banded Pull A-parts – 30 Reps Calf Stretch w/ wall or rig – 1 Minute per side Pre-Game: 4 Rounds (10 min cap) Calorie… 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 min per side   Pre-Game: 4 Rounds 1 Round of STRICT Cindy (3 pull ups,… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Frankenstein Walks (down and back) Duck Walks (down and back) Very Slow Toe Touches – 10 Reps Samson Lunge Stretch – 1 Minute per side Pre-Game: 9 Minute Emom Min 1:… Read more »

Warm-up: Group Dynamic Rig Squats + Hold  – 10 Slow Reps + 1 Minute Hold Tempo Lunge Steps – 10 Reps per side (:03 tempo) Pigeon Stretch – 1 Minute Per side Pre-Game: 4 Rounds Calories on Row/Bike (10/8) 5… 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) Barbell Snatch progressions Strength: Power Snatch (10-12 Minutes) Work… Read more »

Warm Up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Pull aparts – 30 Reps Banded Hamstring Stretch – 1 Minute per side Pre Game: 4 Rounds 200 Meter Row (10 Cal Bike) 5 Shoulder 2 Overhead (ascending… Read more »

Warm Up: Group Dynamic Banded Lat Pull downs – 10 Reps per side Banded Rotations – 10 Reps per side Banded shoulder Stretch – 1 Minute per side Enduro-Core: 4 Rounds (12 Minute cap) 200 Meter Run 25 Ab Mat… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute Per side Pre-Game: 4 Rounds Calories on Row/Bike (10/8) 5 Dumbbell Squats (ascending weights) 1 Squat Clean (ascending weights)  … Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction PVC Tempo Overhead Squats – 10 Reps w/ :03 tempo Pre-Game: 4 Rounds 24 Switches Calories on Row/bike (12/9) 3 Overhead Squats (ascending… Read more »