Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Barbell comes from the ground  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *CRx: 6 S2OH (165/105)  *One score: total rounds completed + partial reps  *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes)  4 Sets of: 2 Hang Cleans + 2 Cleans + 2 Front Squats  *Each set consists of 6 total reps *If you missed week 1 use today as a makeup… Read more »

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 »