Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: INTV2: 2 Rounds  -in remaining time complete: INTV3: 3 Rounds -in remaining time complete: *CRx:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -THEN- -into- 3 Rounds *Rx+: Barbell (185/115) OR Strict Handstand Push Ups  *CRx: Barbell (185/115) AND Strict Handstand Push Ups … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  *Bar comes from the rack  *Focus on an aggressive leg drive  *Push Jerks are not allowed  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *One score: total # of rounds + reps completed … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -THEN- -into- -into- -THEN- *Barbell should be done in sets of 4-6 Reps at least  ——————————————————————————————————– Cardio Option: For Time  -THEN- -into- -into- -THEN- *DB does not have to… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4:30 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even Rounds (2 and 4):  -in remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4:30… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *After round 2 swap 1 RC for the hold  *Barbell comes from the ground only ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF)  INTV1:  -then in remaining time… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes)  1 Hang Clean + 1 Clean + 1 Front Squat  *Cleans can be power or squat or both *Can only drop the bar between the cleans *Front Squat must be… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds W/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Round *Partners will alternate once Partner B completes 1 FULL round *One machine, one box, but can have… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -THEN- 4 Rounds  -THEN- *CRx: 5 Squat Cleans (185/125)  ——————————————————————————————————– Cardio Option: For Time  -THEN- 4 Rounds  -THEN- ——————————————————————————————————– Accessory Work: Bench Press 5 Sets x 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: EMOM x 10 Minutes  *Rx: (135/85) *Rx+: (155/105) *CRx: (185/115)  *Barbell can come from the floor or from the rack  *:50s Time cap on calories (adjust if needed)  ——————————————————————————————————– Workout: For Time  2 Rounds  -THEN-… Read more »