Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps Bird Dogs w/ Pause – 10 SLOW Reps (5 per side)  Pigeon Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Clean (17 Minutes)  3 Sets x 3 Reps @ 65% of… 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 (12 Min Cap)  (9/7) Calorie Row… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  3 Front Squats (ascending weights) … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Jerk (17 Minutes)  Establish a heavy single push or split jerk  *If you have… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Shoulder Taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row / Bike… 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) Establish a 3 Rep Max Front Squat  *Goal… 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  100 Meter Run  5 Sumo Deadlift High Pulls… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs – 10 SLOW Reps (5 per side)  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean (17 Minutes)  Establish a heavy single Squat OR Power Clean  *New… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Thrusters (ascending weights)  5 Jump Squats … 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 »