Diogo Dias

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  Run to the end of the driveway … Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Couch Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Cleans (17 Minutes)  5 Sets x 3 Reps  Sets 1 – 3: 3 Reps @… 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 Hang Power Clean and… 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: Back Squat (17 Minutes)  5 Sets x 5 Reps @80% of 5RM … Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Bird Dogs w/ Pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) Run to the end of the driveway … Read more »

Warm-up: Group Dynamic  2 Minutes of movement  :20s of high knees, butt kicks, lateral hops  Samson Stretch – 1 Minute Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Minute Cap) 1:00 Row/Bike/Runner  3 Overhead Squats (ascending weights)  5 Jump Squats  ——————————————————————————————————–… 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: Shoulder to Overhead (17 Minutes) 5 Sets x 3 Reps  Sets 1… 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  3 Power Snatches (ascending weights) … Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat Hold / :10s of SLOW Air Squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Squat Clean (17 Minutes)  5 Sets x 3 Reps  Sets 1… 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 (12 Min Cap) (9/7) Calorie Row OR… Read more »