Diogo Dias

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 »

Warm Up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Banded Lat Pull Downs – 10 Reps Per side Frog Stretch – 1 Minute   Pre Game: 4 Rounds (12 Minute Cap) Run to Millburn Avenue 1 Round of… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded Pull A-Parts – 30 Reps Banded Hamstring Stretch – 1 Minute Per side Pre-Game: 4 Rounds Run to Millburn Avenue 10 American KB Swings (16k/12k) 5 Sumo Deadlift High Pulls (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) Toe Touches – 10 SLOW Reps Strength: Deadlift (10-12 Minutes) 5 sets x 5 Reps @65%… Read more »

Warm-up: Group Dynamic Tempo Push Ups – 10 SLOW Reps 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 @65% of 1-Rep… Read more »

Warm-up: Group Dynamic PVC Pass Throughs – 15 Reps Sumo Inchworm Push ups (5-4-3-2-1) Pigeon Stretch – 1 Minute per side   Pre-Game: 4 Rounds   200 Meter Row 5 Power Snatches (ascending weights) 5 Broad Jumps   Workout: 21-15-9-6-3… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Rig Squats – 10 Very Slow Reps Rig Squat Hold – 1 Minute Strength: Back Squat (10-12 Minutes) 5 sets x 5 Reps @65% of 1 Rep Max   Workout:… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 Minute of High Knees and Butt Kicks (alt every :15s) 1 Minute of Arm circles (alt every :15s) Pigeon Stretch – 1 Minute per side Enduro-Core: 10 Minute AMRAP Calorie Row/Bike… Read more »

Warm-up: Group Dynamic Banded Pull A-Parts – 30 Reps PVC Hip Swings – 10 Reps each Direction Frog Stretch – 1 Minute   Pre-Game: 4 Rounds Run to Millburn Avenue 10 KB Goblet Squats (16k/12k) 5 Power Cleans (ascending weights)… Read more »