Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s transition)  *CRX: Max Burpee – Bar/Ring Muscle Ups  *4 Total Scores: *Scale Burpee pull ups with a flag or plates  ——————————————————————————————————– Cardio Option: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX: (115/85) – (135/95) – (155/105) (same reps)  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats come from the ground  ——————————————————————————————————– Workout: For Time – 2 Rounds -into- -into *CRX: 15 Front Squats (185/115) *WORKOUT FLOW: *If raining sub: ——————————————————————————————————– Cardio Option: For Time – 2 Rounds -into- -into… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: total # of rounds… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Can be done as touch n’ go or drop singles  *Athletes choice on starting weight *Increase weight per round ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *if you are rope climbing, toss some in  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 13 Minutes  -Rest 2 Minutes-  Part B – For Time  *RX+:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Athletes choice on starting weight  *Increase weight per round  *Must be able to hit all 2 reps every time (no failing)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (INCLUDING 0:00) complete: *RX+: 8 Thrusters (115/85) AND 8 Chest 2 Bar Pull Ups  *CRX: 4 Thrusters (155/105) AND 4 Bar/Ring… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  *CRX: 5 Deadlifts (225/155)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Athletes choice on Squat OR Power Snatches  *Athletes choice on starting weight *Add weight each round  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  Buy in:  12… Read more »