Diogo Dias

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  Run to the end of the driveway 3 Squat Cleans (ascending weights)  :15s Plank… Read more »

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  200 Meter Run  5 Hang Power Snatches (ascending… 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  (9/7) Calorie Row OR Bike  5 Power Cleans (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: 3 Rounds (12 Min Cap)  200 Meter Run  3 Strict… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min1: (10/8) Calorie Row/ Bike/Runner  Min2: 5 Power Snatches (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  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of the driveway  3 Power… Read more »

Warm-up: Group Dynamic Plank – Shoulder tap tabata – 2 Minutes  :20s plank on hands – :10s of SLOW Shoulder Taps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of jump squats  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  5 Front Squats (ascending weights)  :10s… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Hang Power Snatches (ascending weights)  :15s Hanging Knee Raise… 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  3 Power Cleans (ascending weights)  5 Jump Squats … Read more »