Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *CRx: Deadlifts (275/185) ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -THEN- -into- 2 Rounds … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Make-Up Day (17 Minutes)  *Pick one of the three movements from this cycle  *Front Squat / Clean / Jerk  *Last chance to hit a PR on one of the 3!  ——————————————————————————————————–  Workout: AMRAP + For… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds w/ Partner  *One partner starts on machine / one on the hollow hold ——————————————————————————————————–  Workout: Partner AMRAP x 20 Minutes  Partner A: 1 Round Of  Partner B:  *Partners switch once Partner A completes… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Lunges come from the ground only  ——————————————————————————————————–  Workout: For Time  4 Rounds  -THEN- *CRx: 18 Alt FRL (135/95)  *Chest to Bar Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  *Retest either Split or Push Jerk from week 1  ——————————————————————————————————–  Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  -THEN- *CRx: 7 Power Snatches (155/95)  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -THEN- -into- 3 Rounds  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  *Make sure you are testing squat or power from week 1  *Don’t rush to max out / focus on warm up sets!  ——————————————————————————————————–  Workout: Ladder x 15 Minutes  -Then in remaining time,… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *Rx+: 8 Thrusters (115/75) OR 4 Bar/Ring MU  *CRx: 8 Thrusters (115/75) AND 4 Bar/Ring MU  *Score… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  *Retest week is here! Be aggressive and shoot for the PR *Bring out belts, weightlifting shoes, knee sleeves ——————————————————————————————————–  Workout: Every 5 Minutes x 3 Rounds  Buy in: 2 Rounds  -in… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds