Diogo Dias

Warm-up: Group Dynamic 2 Minutes of Continuous Movement :20s of High Knees, :20s of Butt Kicks, :20s of PVC Lateral hops PVC Pass Throughs – 15 Reps PVC Lat Stretch – 1 Minute Pre-Game: 4 Rounds Run to Millburn Ave… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo Inchworm Push ups (5-4-3-2-1) Couch Stretch – 1 Minute per side   Strength: Back Squats (10-12 Minutes) 5 sets x 3 Reps @75% of 1-Rep Max   Workout: 21-15-9 Shoulder… 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 Minute Per side Pre-Game: 4 Rounds Calorie Row/Bike (10/8) 5 Atomic Sit ups (25/15) 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Pre-Game: 4 Rounds Run to Millburn Ave 3 Thrusters (ascending weights) 1 Round of Mini Cindy (3 Pull ups,… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x 3 High Knees (down and back) Butt Kicks (down and back) Frankenstein Walks (down and back) Cal Stretch w/ rig/wall – 1 Minute Per side Pre-Game: 4 Rounds Run to Millburn… Read more »

Warm-up: Group Dynamic Arm Circles Tabata – 2 Minutes (alt big, small, and directions) Toe Touches – 10 SLOW reps Banded Hamstring Stretch – 1 Minute Per side   Strength: Deadlift (10-12 Minutes) 5 Sets x 5 Reps @70% of… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push ups (5-4-3-2-1) Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side   Strength: Strict Press (10-12 Minutes) 5 sets x 5 Reps @70% of 1-Rep Max   … Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Rig Squat Hold – 1 Minute Banded Front Rack Stretch – 1 Minute per side   Pre-Game: 4 Rounds Run to Millburn Ave 10 KB Goblet Squats (16k/12k) 5 Power Cleans… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement :20s of High Knees, :20s of Butt Kicks, :20s of PVC Lateral Hops Wall Adductor Stretch – 1 Minute Strength: Back Squat (10-12 Minutes) 5 sets x 5 Reps @70% of 1-Rep… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps in each direction Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 150 Meter Row (10/8 Cal Bike) 5 Power Snatches 5 Atomic Sit… Read more »