Diogo Dias

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Sumo Inchworm Push Ups – 5-4-3-2-1 SLOW Reps  Banded Hamstring Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds  150 Meter Row OR 300 Meter Bike  5 Deadlifts (ascending weights) 3… 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: Power Cleans (15 – 17 Minutes)  3 Sets x 3 Reps @65% of 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 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) Run to the end of… Read more »

Warm-up: Group Dynamic Air Squat Tabata – 2 Minutes :20s Bottom of squat hold – :10s of Air Squats Samson Stretch – 1 Min Per side  ——————————————————————————————————– Strength: Front Squat (17 Minutes) 3 Sets x 5 Reps @60% of 1RM… 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 – :30 per side x3 ——————————————————————————————————– Pre-Game: 3 Rounds  200 Meter Run  3 Power Snatches (ascending weights) :15s Hollow Hold … Read more »

Warm-up: Group Dynamic Jumping Jacks – 30 Reps  Glute Bridges w/ :3s Pause – 10 Reps  Pigeon Stretch – 1 Minute per side  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 1 Minute Row/Bike/Runner 3 Squat Cleans (ascending weights) :15s Hanging… 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: Upper Body Endurance EMOM EMOM x 10 Minutes  Min… 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: 3 Rounds  Run to the end of the driveway  6 Alt Front Rack Lunges (ascending weights)… Read more »

Warm-up: Group Dynamic Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Bird Dogs w/ Pause – 10 Reps (5 per side) Banded Hamstring Stretch – 1 Min Per side  ——————————————————————————————————– Strength: Power Clean (15 – 17 Minutes) Establish a heavy single … 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 Min Per side  ——————————————————————————————————– Pre-Game: 4 Rounds  100 Meter Run  3 Hang Power Snatches (ascending… Read more »