Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick one of the 3 movements from our strength cycle *When in doubt, pick the squat 🙂  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  Rounds 1 and 4: -in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into-  30 – 24 – 18  15 – 12 – 9   -Then-  -into-  18 – 24 – 30  9 – 12 – 15  ——————————————————————————————————– Cardio Option: For Time  -into- … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the floor  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRX: 6 Front Squats (185/125)  *One score – total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep Scheme: *Make sure you rest between heavy attempts!  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  4, 6, 8, 10, 12, 14, 16,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *1 Clean (from the floor) + 1 Hang Clean  *Cleans can be squat or power  *Try to keep it the same from week 1  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 – 8 – 6 – 4 – 2  5 – 4 – 3 – 2 – 1 -Then- -Then- 2 – 4 – 6 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Warm up properly and go get that PR!  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (INCLUDING 0:00) complete: *One score: total # of calories completed … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 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… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: (135/95)(155/105)(185/115) OR BMU/RMU (6-5-4)  *CRX: (135/95)(155/105)(185/115) AND BMU/RMU (6-5-4)  ——————————————————————————————————– Cardio Option: For Time … Read more »