Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps  *If you feel like you need some assistance use a belt  *Make sure you rest between sets! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 12 – 10 – 8 – 6 – 4  -then- ——————————————————————————————————– Cardio Option: For Time  -then- 24 – 20 – 16 – 12 – 8 … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -in remaining time complete: *RX+: SC (205/125) OR 5 Burpee – Muscle Ups  *CRX: SC (205/125) AND 5 Burpee – Muscle Ups  *ONE… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Strict Press (17 Minutes)  4 Sets  *Really focus on keeping your core braced *Bar path is super important on these so keep it close ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (NOT including… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into-  4 Rounds  -then- -into- 4 Rounds  -then- *CRX: 5 Power Snatch (135/95)  ——————————————————————————————————– Cardio Option: For Time  -into-  4 Rounds  -then- -into- 4 Rounds  -then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Deadlift (17 Minutes)  4 Sets *Make sure you rest between sets  *Focus on bracing your core instead of relying on a belt ——————————————————————————————————– Workout: For Time  4 Rounds  15 – 12 – 9 – 6 … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes *RX+ OPTION: Chest 2 Bar PU (same reps)  *CRX OPTION: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets   *Continue to do these beltless to build up core strength  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -in remaining time complete: *One score: Total # of calories… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of:  *RX+: 5 SS (135/95) / *CRX: 3 SS (155/105)  *One score: total # of rounds + reps completed after… Read more »