Diogo Dias

Warm-up: Group Dynamic  2 minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row OR Bike (increasing intensity) Min 2: 4 Power… Read more »

Warm-up: Group Dynamic  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Snatch (17 Minutes)  Establish a new 1 RM  *Warm… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ :03s Pause – 10 SLOW Reps (5 per side) Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3 Squat… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes :20s bottom of squat hold – :10s of jump squats  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes) Establish a new 1 Rep Max  *Be aggressive… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row OR Bike (increasing intensity)  Min 2: 5 Thrusters… 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  Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on Hands – :10s of SLOW shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 2 Reps… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  5 Overhead… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)   Banded Lat/Samson Stretch – 1 Minute per side ——————————————————————————————————– Strength: Snatch (15 Minutes)  3 Sets x 2… Read more »

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side  Banded Shoulder Rotations – 10 Reps per side  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Deadlifts (ascending weights)  3… Read more »