Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 use today as a makeup day  *Partner up but make sure you are doing your own weights ——————————————————————————————————– Workout: Every 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into-  2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into-  2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / 2 Min OFF)  Intv1:  -in remaining time complete: Intv2:  -in remaining time complete: Intv3:  -in remaining time complete: *CRx: (115/85)(135/95)(155/105) (Same Reps… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -into-  9 – 7 – 5  -Then-  -into- 7 – 5 – 3  -Then- -into-  5 – 3 – 1  *Chest To Bar Scaling Options: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *Try to do these without a belt and focus on core engagement *If you missed week 1 use today as a make up day ——————————————————————————————————– Workout:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRx: 3 Power Cleans (205/125)  *One score: total # of rounds + reps completed in 18 mins … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then Complete-  4 Rounds  *CRx: 6 Overhead Squats (135/85) *Strict Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then Complete- … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme: *Partner up with someone and spot each other  *NEW STRENGTH CYCLE (2x a week)  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes -Rest :30s- AMRAP x 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the ground only  ——————————————————————————————————– Workout: For Time  1000 M Row / 800 M Runner / 2400 M Bike  -into-  -Then- 1000 M Row / 800 M… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 intervals (3 Min On / 1 Min Off)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period *Rx+: (155/105) OR 3 Bar/Ring MU … Read more »