Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x3  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of the driveway  3 Snatches (ascending… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  150 Meter Row/ 100 Meter Runner/ 300 Meter Bike  5… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  Establish a new 1 Rep Max  *Final test… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  Min 1: 100 Meter Run  Min 2: 5… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs w/ :03s pause – 10 SLOW Reps (5 per side)  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes) Establish a new 1RM  Warm Up Sets:… Read more »

Warm-up: Group Dynamic Plank – Shoulder Tabata – 2 Minutes  :20s plank on hands – :10s of shoulder taps  Banded Lat/Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  5 Hang… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes  :20s bottom of squat hold – :10s of air squats Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  Establish a new 1RM  *Retest week, be aggressive!… 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)  200 Meter Run  3 Squat Cleans (ascending weights) ——————————————————————————————————–… 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 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  Run to the end of… Read more »

Warm-up: Group Dynamic Squat/Lunge Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of slow lunges Samson Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  2 Sets x 2 Reps @ 92% of 1RM … Read more »