Diogo Dias

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  ——————————————————————————————————– Pre-Game: 4 Rounds  (9/7) Calorie Row OR Bike  5… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of Air Squats  Couch Stretch – 1 Min per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  3 Sets x 5 Reps @ 70% of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees – butt kicks – lateral hops  Banded Hamstring Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  100 Meter Run  5 Deadlifts (ascending weights)  :15s… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (17 Minutes)  3 Sets x 3 Reps @ 70% of 1RM  2 Sets x 3… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s of bottom of squat hold – :10s of air squats  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 4 Rounds… 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: 4 Rounds (12 Min Cap)  100 Meter Run  3 Squat Cleans (ascending weights)  :15s Hanging Knee… 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: Jerk (17 Minutes)  3 Sets x 3 Reps @… 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)  Run to the end of… 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: Front Squat (17 Minutes)  3 Sets x 5 Reps @ 60% of… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 100 Meter Run … Read more »