Diogo Dias

Warm-up: Group Dynamic Banded Lat pull down – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Sumo Inchworm Push ups (5-4-3-2-1)   Pre-Game: 9 Minute EMOM Min 1: 10 Shuttle Runs (25 feet) Min 2: 10… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Pass Throughs – 15 Reps Single leg lunge Stretch – 1 Minute per side   Strength: Power Snatch (10-12 Minutes) Build to a heavy double, does not have to… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Very SLOW toe touches – 10 Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds 150 Meter Row 5 Deadlifts 3 Hang Power Cleans 1 Shoulder to Overhead… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movements 1 Minute of High Knees and Butt kicks (alternate every :15s) 1 Minute of Arm circles big and small (alternate every :15s) Calf stretch on wall – 1 Minute per side Enduro-Core:… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Pre-Game: 4 Rounds Run to Millburn Avenue 5 Squat Snatches (ascending weights) :20… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps Tuck Jumps – 10 Reps Single leg Glute bridges – 10 SLOW reps per side Couch Stretch – 1 Minute Per side   Pre-Game: 4 Rounds 200 Meter Row 5 Back… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Duck Walks (down and back) Inchworm (down and back) Hamstring stretch – 1 Minute per side   Pre-Game: 4 Rounds Run to Millburn Avenue 10 Atomic Sit ups (25/15) 5 Deadlifts… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Banded Pull aparts – 30 Reps Calf stretch on Rig – 1 Minute Per side Strength: Hang Power Clean (10-12 Minutes) Build to a heavy double or work on cleaning… 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) Tempo Push ups – 10 Reps (:03 tempo) Banded Shoulder… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push Ups (5-4-3-2-1) PVC Pass Throughs – 15 Reps   Pre-Game: 4 Rounds (10 Minute Cap) Run to Millburn Ave (150 Meter Row) 5 Shoulder to Overhead (ascending weights) 5… Read more »