Diogo Dias

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

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  INTV1:  2 Rounds   -in remaining time complete: INTV2:  2 Rounds  -in remaining time complete: INTV3:  2 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of: -THEN- Complete 2 Rounds of:  *Once 4 rounds are complete return back to the… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 Minutes x 4 Rounds  *Snatches can be squat OR power  Rx: (105/65) / Rx+: (115/75) / CRx: (135/85)  ——————————————————————————————————– Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  *Rx+: Chest 2 Bar Pull… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- -Then- -into- -Then- -into- *CRx: Hang Power Cleans (155/105) (same reps as Rx) ——————————————————————————————————– Cardio Option: For Time  -into- -Then- -into- -Then- -into- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -into- -Then- -into- *CRx: Strict Handstand Push Ups Only  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Then- -into- -Then- -into- ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125)  *Barbell can be taken from the floor or rack  *One weight for all 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes -Rest 2 Minutes-  Part B – For Time  *Two total scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– 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 Total Scores: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 9 – 7 – 5  3 – 2 – 1  -Then- -into- 5 – 7 – 9  1 – 2 – 3  *CRX: HC&J (155/105)… Read more »