Diogo Dias

Warm-up: Group Dynamic  Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of Slow Push ups  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: :45s Row OR… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  3 Squat Cleans (ascending… 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  ——————————————————————————————————– Strength: Push Press (17 Minutes)  3 Sets x 3 Reps @… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Sumo Deadlift High Pulls (ascending weights)… 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 (15 Minutes)  3 Sets x 2 Reps @… Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  3 Sets x 3 Reps @ 85% of 1RM  2 Sets x… 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  (9/7) Calorie Row OR Bike  5 Power Cleans… 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 Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds w/ Partner  Run to the end… Read more »

Warm-up: Group Dynamic  Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of Jump Squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run  5 Front Squats (ascending… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Cat – Camels – 10 SLOW Reps (5 per position)  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Push Press (15 Minutes)  3 Sets x 5 Reps @ 80%… Read more »