Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *First barbell should be much heavier than second  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -Every 5 Minutes (including 0:00) complete: *RX+: 7 Chest to Bar Pull Ups  *CRX: 7 S2OH (155/105) / 7 C2B pull ups  *Score is… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Open Workout “24.1”  For Time – 15 Minute Time Cap  -Then- -Then- *Scaled: DB Weights (35/20) *Masters (55+): DB Weights (35/20)  ——————————————————————————————————– Barbell Option: For Time -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute ON / :15s Transition)  *4 Total Scores: Total Reps accumulated across all 3 working stations per interval ——————————————————————————————————– Cardio Option: 4 Intervals (1 Minute ON / :15s… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes- Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Barbell Endurance: Burpee-Deadlift EMOM EMOM x 5 Minutes -Rest 1 FULL Minute-  EMOM x 5 Minutes *Pick a weight that allows you to stay TNG the whole way through *Goal here is to average the same… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 8 – 6 – 4 – 2 -Then- -Into- 16 – 12 – 8 – 4  *CRX: Chest to Bar Pull Ups on 2nd ladder  *Barbell on first… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Intervals  -In remaining time AMRAP of:  Pick up where you leave off for each new interval  *RX+: 15 Toes to Bar *CRX: 15… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  *Lunge-Front Squats: ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every… Read more »