Diogo Dias

Warm-up: Group Dynamic  Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Endurance: Every 2 Minutes for 10 Minutes (5 Rounds) (12/8) Calorie… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps  Glute Bridges w/ Pause – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Clean (15 – 17 Minutes) Establish a new 1 Rep Max  *Focus on… 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 (12 Min Cap)  Run to the end… Read more »

Warm-up: Group Dynamic  Air Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of air squats  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Front Squat (15 – 17 Minutes) Establish a new 1 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/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  5 Sumo Deadlift High Pulls… Read more »

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 (12 Min Cap) Run to the end of the driveway  3 Squat Cleans (ascending… 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  3 Sets  1 Minute of Max Shoulder to Overhead… Read more »

Warm-up: Group Dynamic Jump Squat Tabata – 2 Minutes  :20s Bottom of squat hold – :10s of jump squats  Samson Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  1 Minute Row OR Bike  6 Alt Front Rack Lunges… Read more »

Warm-up: Group Dynamic Banded Lat Pull Downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side  Banded Lat/Hip Stretch – 1 Minute per side  ——————————————————————————————————– Strength: Power Cleans (15 – 17 Minutes)  3 Sets x 2… 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  (9/7) Calorie Row/Bike/Runner  3 Hang Power Snatches (ascending… Read more »