Diogo Dias

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  Min 1: :45s Row/Bike/Runner  Min 2: 5 Overhead Squats (ascending weights)  Min 3:… Read more »

Warm-up: Group Dynamic Cat-Camels w/ :03s pause – 10 Reps (5 per pos) PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Banded Shoulder Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run / 300 Meter Bike  3 Hang… Read more »

Warm-up: Group Dynamic Plank/Shoulder Tap Tabata – 2 Minutes  :20s Plank on hands – :10s of shoulder taps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  200 Meter Run / 250 Meter Row /… 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: 3 Rounds  1 Minute Row/Bike/Runner  3 Front Squats +… 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: 4 Rounds  (9/7) Calorie Row / Bike/ Runner  5 Push Presses (ascending weights)  :15s… Read more »

Warm-up: Group Dynamic Plank – Push Up Tabata – 2 Minutes  :20s Plank on hands – :10s of SLOW Push ups  Banded Shoulder Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Strict Press (15 Minutes) Establish a new 1 Rep… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  PVC Pass Through – 10 SLOW Reps  Pigeon Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  Run to the end of the driveway  3 Power Snatches (ascending weights)  5 Jump… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  Bird Dogs w/ :03s pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute Per side  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  Establish a new 5 Rep Max … 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)  (9/7) Calorie Row/Bike/Runner  3 Clusters… Read more »