Diogo Dias

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 (15 Minutes)  Option A:  Establish a 5 Rep Max Front… 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  Run to the end… 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: 3 Rounds (10 Min Cap) 1 Minute Row/Bike/Runner  4 Deadlifts  3 Power Cleans  2 Alt Front… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row / 100 Meter Run / 300 Meter Bike  3… 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 (15 Minutes) Option A: Establish a 10 Rep Max  OR … Read more »

Warm-up: Group Dynamic Plank – Shoulder Tap Tabata – 2 Minutes :20s Plank on Hands – :10s of Shoulder Taps  Banded Shoulder Stretch – 1 Min per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner  5 Shoulder… Read more »

Warm-up: Group Dynamic 2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Clean Complex (15 Minutes) Establish a max in the complex of: 2 Squat Cleans + 2… 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  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Power Snatches (ascending… Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Bird Dogs W/ Pause – 10 Reps (5 Per side)  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) (9/7) Calorie Row/Bike/Runner 5 Front Squats (ascending weights)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps  PVC Pass Through – 10 SLOW Reps  PVC Lat/Shoulder Stretch – :30s per side x 3  ——————————————————————————————————– Strength: Upper Body Endurance  EMOM x 9 Minutes  Min 1: :45s of Max… Read more »