Diogo Dias

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 »

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) Samson Stretch – 1 Minute per side Pre-Game: 9-Minute EMOM Min 1: :20 Handstand Hold/ :30… Read more »

Warm-up: Group Dynamic Tuck Jumps – 10 Reps Rig Squats + Hold – 10 Reps + 1 Minute hold Pigeon Stretch – 1 Minute Per side Pre-Game: 3 Rounds 200 Meter Run 10 KB Goblet Squats (16k/12k) 5 Deck Squats… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes PVC Lat Stretch – 1 Minute Banded Hamstring stretch – 1 Minute per side Pre-Game: 4 Rounds 200 Meter Row 10 American KB Swings (16k/12k) 5 Deadlifts (ascending weights)  … Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Very Slow Toes Touches – 10 Reps Couch Stretch – 1 Minute per side Strength: Front Squat (12-15 minutes) Establish a new 1-Rep max    Workout: 10 Rounds 9 Power… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Minute of High knees and Butt Kicks (alternating every :15) 1 Minute of Arm Circles big and small (alternating every :15) Banded Front Rack Stretch – 1 Minute Per side Pre-Game: 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps PVC Pass Throughs – 15 Reps Inchworm Push ups – 10 Reps Pre-Game: 4 Rounds Calories on Rower (10/8) 6 Dumbbell Hang Clean and Jerks (3 each arm, ascending weights) :30 Plank… Read more »