Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Minutes ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *Rx+: 5 PC (155/105) / CRx: 5 PC (185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- 5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  *Partner up and spot each other *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc… *DU will always be 21 reps,… Read more »

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

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *3 Total Scores: ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *After round 2, swap 1 rope climb for the hold  ——————————————————————————————————– Workout: For Time  12 – 9 – 6  4 – 3 – 2  -Then- -Then- 3 Rounds  *CRX: S2OH… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Back Squat (17 Minutes)  *Retest week is here!  *Be aggressive and shoot for the PR *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Alternating on the… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 9 – 7 – 5 -into- 7 – 5 – 3  -into- 5 – 3 – 1  -Then- *CRX: (135/95)(155/105)(185/115) (Same Reps as Rx)  ——————————————————————————————————–… Read more »

We are closed today! Regular classes resume Sunday, March 22nd.

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Burpees to a target standard: ——————————————————————————————————– Core: 5 Rounds