Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Front squats are coming from the ground  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (including 0:00) complete: *CRx: 5 Front Squats (185/115)  *Workout starts on a 200 Meter… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (6 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps  *If you need extra core support use a belt ——————————————————————————————————– Workout: For Time  Buy in: 500 Meter Row/Ski OR 1200 M Bike  -Then- 18 – 14… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  PART A- Ladder x 14 Minutes  4, 6, 8, 10, 12, 14, 16, 18, 20, etc… -Rest 2 Minutes-  PART B- For Time  *Two… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  *Focus on getting into good wall ball positions *Practice footwork for BJO an BSO ——————————————————————————————————– Workout: OPEN WORKOUT “26.1” For Time (12 Min Cap)  MASTERS 55+ RX:  SCALED:  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30- AMRAP x 5 Minutes -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- -into- 2 Rounds  -Then-  -into- 3 Rounds  *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- -into- 2 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *After round 2 sub in 1 Rope climb for Strict PU ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: AMRAP x 5 Minutes Intv2: AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets *Continue to do these beltless to work on building core strength  ——————————————————————————————————– Workout: For Time  5 Rounds  *DB must be held in the suitcase position (switch any time)  ——————————————————————————————————–… Read more »

Due to the snow storm we will be closed Monday, February 23rd. We will reopen back with a normal schedule Tuesday, February 24th. Stay safe and warm!