Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————–  Workout: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -THEN- -THEN- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

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-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 9 – 7 – 5  -THEN- -into- 7 – 5 – 3  -THEN- -into- 5 – 3 – 1  *CRx: PC (185/125) (Same reps as… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Make Up Day (17 Minutes)  *Pick one of the three movements from this cycle *Back Squat / Deadlift / Bench Press  ——————————————————————————————————–  Workout: For Time  5 Rounds  *REST 1 MINUTE AT THE COMPLETION OF EACH… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of:  *Score is total # of rounds + reps completed  *Burpee to target standard is 2 hand touch ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground only  ——————————————————————————————————–  Workout: For Time -into- 1 Round  -THEN- -into- 2 Rounds  -THEN- -into- 3 Rounds  *CRx: (135/95)(155/105)(185/115) (Same reps as Rx) *Chest to… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme: ——————————————————————————————————–  Workout: Every 4 Minutes x 4 Rounds  2 Rounds  -in remaining time complete: *One score: total # of calories accumulated across 4 rounds ——————————————————————————————————– Core: 5… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  *DB can be held any style except for on the thigh ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  *Warm Up Rep Scheme:  5 – 5 – 3 – 3 – 1 – 1 – 1 – etc… ——————————————————————————————————–  Workout: For Time  -into- 16 – 12 – 8  -THEN- -into- 8… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5 Minutes  *CRx: (135/95)(155/105)(185/125) (Same reps as Rx) *3 Total Scores: ——————————————————————————————————– Cardio… Read more »