Diogo Dias

Warm-up: Group Dynamic Banded Pull a-parts – 30 Reps Sumo Inchworm Push ups (5-4-3-2-1) Single Leg Lunge stretch – 1 Min per side Pre-Game: 4 Rounds Calories on Rower/Bike (10/8) 5 Deadlifts (ascending weights) :20 Handstand Hold + :03 Negative… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction Samson Stretch – 1 Minute Per side Pre-Game: 4 Rounds 5 Calorie Assault Bike 5 Broad Jumps 5 Power Snatches *Use this time… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kicks (down and back) Frankenstein Walks (down and back) Wrist stretches – 1 Minute Pre-Game: 4 Rounds Calories on Rower/Bike (12/9) 3 Hang Power Cleans… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Single Leg Glute Bridges – 10 Reps per side Double Leg Glute Bridges – 10 Reps Calf Stretch w/ Wall/Rig – 1 Minute Per side Strength: Deadlift (10-12 Minutes) 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps KB Goblet Squat Tabata – 2 Minutes Banded Hamstring Stretch – 1 Minute per side   Pre-Game: 9 Minute EMOM Min 1: 10 Shuttle Runs (25 ft) Min 2: 5 Back Squats… Read more »

Warm-up: Group Dynamic Hollow Hold Tabata – 2 minutes Rig Squats – 10 Very Slow Reps Couch Stretch – 1 Minute per side Pre-Game: 4 Rounds   200 Meter Row (10 Cal Bike) 5 Thrusters (ascending weights) :20 Handstand Hold… Read more »

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 »