Diogo Dias

Warm-up: Group Dynamic Group Jog (down and back) x3 High Knees (down and back) Butt Kicks (down and back) Sumo Inchworm Push ups (5-4-3-2-1) Pre-Game: 9 Min EMOM Min 1: 10 Shuttle Runs (25ft) Min 2: 5 Sumo DL High… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Very Slow Toe Touches – 10 SLOW Reps Rig Calf Stretch – 1 Min Per side Strength: Power Cleans (10-12 Mins) 5 sets – 3 Reps @ 70-75% of 1… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps PVC Tempo Overhead Squats – 10 Reps (:03 tempo) Pre-Game: 4 Rounds 200 Meter Row (12 Calorie Bike) 5 Overhead Squats (ascending weights) 5… Read more »

Warm-up: Group Dynamic 2 Minutes of Continuous Movement 1 minute of high knees and butt kicks (alternate every :15s) 1 minute of arm circles big and small (alternate every :15s) Couch Stretch – 1 Minute per side Pre-Game: 3 Rounds… Read more »

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 »