Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep Scheme: *Make sure you rest between heavy attempts!  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  4, 6, 8, 10, 12, 14, 16,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *1 Clean (from the floor) + 1 Hang Clean  *Cleans can be squat or power  *Try to keep it the same from week 1  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 – 8 – 6 – 4 – 2  5 – 4 – 3 – 2 – 1 -Then- -Then- 2 – 4 – 6 –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Warm up properly and go get that PR!  *Warm Up Rep Scheme: ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (INCLUDING 0:00) complete: *One score: total # of calories completed … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  ODD Rounds (1 and 3): -in remaining time complete: Even Rounds (2 and 4): -in remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: (135/95)(155/105)(185/115) OR BMU/RMU (6-5-4)  *CRX: (135/95)(155/105)(185/115) AND BMU/RMU (6-5-4)  ——————————————————————————————————– Cardio Option: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *If you happen to fail 95% back the weight down to 90%  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  -in remaining time AMRAP of: *CRX: 6 DB Hang Clean and Jerks (70/50) … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Rounds For Time -into- 20 – 16 – 12 10 – 8 – 6  *2 Hand touch on the burpees to a target ——————————————————————————————————– Cardio Option: 2 Rounds For Time -into- 20… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  Buy in: 2 Rounds  -in remaining time complete: *One score: total # of calories accumulated across all 3 rounds  ——————————————————————————————————– Cardio Option: Every… Read more »