Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme: *Use a belt, knee sleeves, lifters for extra support *Don’t burn your legs out on your warm up sets ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON /… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -in remaining time AMRAP of: *CRX: 5 Hang Power Snatches (135/95)  *One Score: total # of rounds + reps completed after buy in ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- -Then- -into- -Then- -into- *RX+ Weight: (155/105) Same Reps as RX  *CRX Weight: (185/115) Same Reps as RX ——————————————————————————————————– Cardio Option: For Time  -into- -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets x 1 Rep  *Last heavy day before retest week  *Prioritize rest between working sets  *Focus on bracing your core and bar path ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: (155/105) (18-12-6 Reps)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets x 1 Rep  HEAVY REPS! Focus on your set up every time Use a belt for extra core stabilization Make sure you rest between sets  ——————————————————————————————————– Workout: Ladder + For… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 Rope climb after round 2 ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *RX+: 12(115/85) 6(135/95) 3(155/105) OR Legless RC *CRX: 12(115/85) 6(135/95)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *Heavy week!  *Take extra warm up sets and make sure you rest!  *Belt, Knee Sleeves, lifters for extra support  *If you fail at 95% then finish… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  *CRX: 6 DB Devils Press (70/50)  *DB Devils Press does not have to be alternating  ——————————————————————————————————– Core: 4 Rounds 

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