Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 2 Reps  *Continue to stick with squat or power from week 1  *Really put an emphasis on speed during warm up sets  *All sets done as DROP SINGLES (NO… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *RX+: S2OH (155/105) OR Legless Rope Climbs  *CRX: S2OH (155/105) AND Legless Rope Climbs  *Rope Climb Scaling Options: … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  *Getting heavier so use a belt to ensure a tight core  *Make sure you are resting between sets  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -Then, in remaining time AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -Then, in remaining time AMRAP of:  -Rest :90s-  AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground ——————————————————————————————————– Workout: For Time 4 Rounds  -then- 2 Rounds  *RX+: Same Weight but chest to bar pull ups  *CRX: 5 FS (185/115), 10 FS… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Continue to stick with what you picked week 1  *Focus on your technique during warm up sets  *Speed is key so be speedy! *Rest between working sets… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 2 Reps  *All sets done as drop singles – NO TNG *Continue to stick with what you picked week 1  *Focus on your technique during warm up sets  *Rest… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squats (17 Minutes)  4 Sets x 3 Reps  *As weight gets heavier, really focus on bracing your core  *Rest between sets  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  Buy in: Complete the ladder  7 – 5 – 3  35 – 25 – 15  -in remaining time complete: *CRX:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: “MURPH”  For Time  *RX: With a weight vest (20/14)  *Partition reps as desired Scaled: Banded Pull ups, Jumping Pull ups, Ring Rows ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6… Read more »