Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Pick a target goal and build to it  *Partner up with someone and spot each other  *Don’t be too aggressive on your jumps  *Prioritize rest between sets – You have 17… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: 8 Reps (155/105) / 4 Reps (185/115) / 2 Reps (205/125) ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *CRX: 3 Shoulder To Overhead (185/115) *One score:  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time -Then complete 5 Rounds of:  *RX+: 8 Chest to Bar Pull Ups / *CRX: 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio Option: For Time -Then complete 5… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Clean + 2 Front Squats  *Make sure you retest squat or power from week 1  *If you complete a squat clean you still must do 2 squats *3 Reps Total! … 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 20 Minutes  *Every 5 Minutes (including 0:00) complete: *RX+: 5 PC (185/115) / CRX: 3 PC (205/125)  *One score: Rounds + Reps completed in 20 mins … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 1 Rep  *Partner up and spot each other *Volume is low but weight is heavy  *Make sure you REST between sets  ——————————————————————————————————– Workout: For Time  800 Meter Run … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -in remaining time AMRAP of: -Rest 2 Minutes-  AMRAP x 5 Minutes  -in remaining time AMRAP of: -Rest 2 Minutes-  AMRAP x 3 Minutes -in… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 8 – 6 – 4 – 2  16 – 12 – 8 – 4  -Then- -into- 2 – 4 – 6 – 8  4 – 8 – 12… Read more »