Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week! Shoot for the PR! *Bring out the weightlifting shoes, belt, knee sleeves!  *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: AMRAP x 14 Minutes  *One score: rounds + reps completed in… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  500 Meter Run  500 Meter Run  *CRX: 10 Shoulder to Overhead (155/105)  ——————————————————————————————————– Cardio Option: For Time  500 Meter Run  500 Meter Run  ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -into- 2 Rounds  -into- 2 Rounds  -Then- *RX+: Chest 2 Bar PU OR (155/105)(185/115)(205/125) *CRX: Chest 2 Bar PU AND (155/105)(185/115)(205/125) ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 1 Rep  *Last Heavy Single Day before 1RM Retest week  *Rest at least :90s – 2 Min between singles  ——————————————————————————————————– Workout: 3 Intervals (4 Min ON / 2 Min… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *One score: rounds + reps completed in 20 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 20 Minutes  *Every 4 Minutes (NOT… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  4 Sets x 1 Rep  *Make sure you rest at least :90s between working sets  *Focus on your technique as you build towards set 1 *Speed and Power off the floor! ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  *Each WFHSPU set must start from a wall walk *CRX: (185/125) (205/135) (225/155) (same reps)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 1 Rep  *HEAVY SINGLE WEEK!  *Make sure you really warm up your FS before you get to set 1  *Use a belt, knee sleeves, weightlifting shoes if you… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: (5/3) Muscle Ups (Bar or Ring) *4 Total Scores: ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  -in remaining time complete max: *One score: total # of WB’s accumulated across 3 rounds  *RX+: PC (155/105) / *CRX: PC (185/115)  ——————————————————————————————————–… Read more »