Diogo Dias

Warm-up: Group Dynamic Banded Pull Aparts – 30 Reps Banded Front Rack Stretch – 1 Minute Each side Rig Squat Hold – 1 Minute Strength: Front Squat (10 Minutes) 5 sets – 1 Rep at 95% of 1 Rep Max… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x2 Frankenstein Walks (down and back) Duck Walks (down and back) Samson Stretch -1 Minute Each side Pre-Game: 4 Rounds 1 Round of STRICT Mini cindy ( 3 STRICT pull ups, 6… Read more »

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes PVC Pass Throughs – 15 Reps PVC Tempo Overhead Squats – 10 Reps Pre-Game: 4 Rounds  250 Meter Row 9 American KB Swings (16k/12k) 3 Overhead Squats (ascending weights) *Last… 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 & small (alternating every :15) Couch stretch – 1 Minute each side Pre-Game: 9 Minute… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Sumo Inchworm Push ups (5-4-3-2-1) Wall/Rig Calf Stretch – 1 Minute each side Pre-Game: 4 Rounds Calories on Rower/Bike (12/9) 5 Deadlifts (ascending weights) 5 Bar over Burpees   Workout: “Chipper” For… Read more »

Warm-up: Group Dynamic Banded Pull Downs – 10 Reps each side Banded Shoulder Rotations – 10 Reps each side Adductor Stretch – 2 minutes Pre-Game: 4 Rounds 1 Round of Mini Cindy (3 Pull ups, 6 Push ups, 9 air… Read more »

Warm-up: Group Dynamic Lateral PVC Jump tabata – 2 Minutes PVC Pass Throughs – 15 Reps PVC Hip Swings – 10 Reps each direction Pre-Game: 4 Rounds 200 Meter Row 6 Broad Jumps 3 Power Snatches (ascending weights)   Workout:… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Duck Walk (down and back) Inchworms (down and back) Frog Stretch – 2 Minutes Strength: Front Squats  4 setx – 2 Reps @90% of 1 Rep Max    Workout: For Time… Read more »

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

Warm-up: Group Dynamic Tabata KB Goblet Squat Hold – 2 minutes Samson Stretch – 1 minute each side Wrist stretch w/ wall – 1 minute Strength: Thruster (10 minute Cap) Build to a heavy Cluster   Workout: For Time 27-21-15-9… Read more »