Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -in remaining time AMRAP of:  *One Score: Rounds + Reps completed in remaining time  *RX+: 6 PS (135/95) OR 15 ft Handstand Walk  *CRX:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 2 Cleans + 2 Front Squats @ 80% of 1RM  Sets 3 and 4: 2 Cleans + 2 Front Squats @ 85% of 1RM  *Complete… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -in remaining time, AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -in remaining time, AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -in remaining time,… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- -Then- *RX+: Either heavier OR Bar/Ring MU  *CRX: Both heavier AND Bar/Ring MU  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- -Then- ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Focus on quality reps on your working sets  *Rest between all 4 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 (5 Minutes ON / :90s OFF)  Intv 1: 1 Round -in remaining time complete: Intv 2: 2 Rounds  -in remaining time complete: Intv 3: 3 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then-  2 Rounds  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then-  2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 min cap)  *If you are rope climbing toss some in   ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *You will alternate between TTB and RC’s every round … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 3 Cleans + 2 Front Squats @ 70% of 1RM  Sets 3 and 4: 3 Cleans + 2 Front Squats @ 80% of 1RM  *Complete… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *Four scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -rest :30s-  AMRAP… Read more »