Diogo Dias

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row/Bike/Runner  3 Overhead Squats  3 Back Squats  3 Front Squats  *Increase… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s plank on hands – :10s of SLOW push ups  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  3 Power Cleans… 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: 3 Rounds  Run to the end of the driveway  5 Sumo Deadlift High Pulls (ascending… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  5 Thrusters (ascending weights)  5 Tempo Push Ups … 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 (12 Min Cap)  200 Meter Run  5 Deadlifts… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s SLOW Shoulder Taps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: 100 Meter Run  Min 2: 5… 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  Run to the end of the driveway 3 Squat Cleans… 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  (9/7) Calorie Row OR Bike  5 Squat Snatches (ascending weights)  :15s Hanging… Read more »