Diogo Dias

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 »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Pull aparts – 30 Reps Wall Adductor Stretch – 1:30 Hold Pre-Game: 4 Rounds 150 Meter Row 5 Sumo Deadlift High pulls 5 Burpees   Workout: AMRAP x 20 Minutes 50… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike (9/7) 5 Thrusters (ascending weights) 3 Strict Pull ups OR 5 Ring… Read more »

Warm-up: Group Dynamic Frankenstein Walks (down and back) Duck Walks (down and back) Inchworms (down and back) Pigeon Stretch – 1 Minute per side Pre-Game: 4 Rounds Run to Millburn Avenue 5 Hang Power Snatches 5 Broad Jumps   Workout:… Read more »

Warm-up: Group Dynamic PVC Lateral hop tabata – 2 Minutes Toe Touches – 10 SLOW reps Banded Hamstring Stretch – 1 Minute per side Strength: Deadlift 5 sets x 1 Rep @90% of 1-rep max   Workout: 5 Rounds 15 Bar… Read more »