Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Pick either squat or power for this cycle  *Make small jumps and focus on your technique  *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: For Time  36 – 30 – 24  *Row/Ski/Bike starts each round … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 5 Minutes  -in remaining time AMRAP of: -Rest 2 Minutes- AMRAP x 5 Minutes  -in remaining time AMRAP of:  -Rest 2 Minutes-  AMRAP x… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Does not have to be a 1 Rep Max *Warm Up Rep Scheme: *NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *Burpees to a… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  *RX+: (135/95)(155/105)(185/115)(same reps as RX) *CRX: (155/105)(185/115)(205/125)(same reps as RX)  ——————————————————————————————————– Cardio Option: For Time  1 Round -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Min x 5 Rounds  *RX: (95/65) / RX+: (115/75) / CRX: (135/85)  *All 3 reps must be unbroken   *Weight stays the same for all 5 rounds  ——————————————————————————————————– Workout: AMRAP x 15 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds w/ a Partner (10 MIN CAP) ——————————————————————————————————– Workout: For Time w/ a Partner (35 Min Cap)  -then- 2 Rounds  -then- *ONE ATHLETE WORKING AT A TIME (MUST GO IN ORDER) *Partners can split reps… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 14 Minutes  -Rest 2 Minutes-  Part B – For Time  *CRX: 15 ft Handstand Walk (5 ft unbroken sections) … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: For Time  -Then- 12 – 10 – 8  -into- -into- 8 – 10 – 12  -Then- *CRX: (185/115) Same Reps as RX … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (135/95) / RX+: (155/105) / CRX: (185/125)  *Athletes can choose to go touch n’ go or singles  *No failed cleans, should be able to hit 3 reps every round  ——————————————————————————————————–… Read more »