Diogo Dias

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, burpees  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press EMOM  Every 2:30 Minutes x 5 Rounds  250 Meter Row/Ski OR 300 Meter Bike … Read more »

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW Push Ups  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  (9/7) Calorie Row/Ski/Bike  5 Front… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause – 10 Reps (5 per side)  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Strength: TNG Power Clean EMOM  Every 2:30 Minutes x 5 Rounds  Run… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of High Knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat EMOM  Every 2:30 Minutes x 5 Rounds  200 Meter Run  5 Back Squats  Rd1… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 M Run / 150 M Row / 300 Meter Bike  5 Sumo… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  Establish a 1 Rep… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  8 Alt Front Rack Lunges (ascending weights)  :15s Hanging Knee Raise… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Touch N’ Go Power Cleans (17 Minutes)  Establish a 3 Rep Max  *Must hold on… Read more »