Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 x 4 Rounds  Rx: (205/135) / Rx+: (225/155) / CRx: (275/185)  *Deadlifts must be unbroken for all rounds  ——————————————————————————————————– Workout: Ladder x 16 Minutes  -in remaining time complete:  2-4-6-8-10-12-14-16-18-20-etc… *Only the DB increases… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap) *Barbell comes from the ground only  ——————————————————————————————————– Workout: For Time  4 Rounds  *CRx: 6 Strict Press (115/75)  *Barbell comes from the ground  *Strict Press ONLY!  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 15 – 12 – 9  5 – 4 – 3  -THEN-  -into- 9 – 12 – 15  3 – 4 – 5  *Rx+: Squat Cleans… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 min Cap)  *if you’re doing CRx complete a :15s HS hold instead of MBPP  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 min Cap)  *Front Squats come from the floor only ——————————————————————————————————– Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *CRx: (135/95) / (155/105) / (185/125) (Rx Reps) ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *CRx: 5 DL (245/175)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Rx+: 6 S2OH (155/105) / *CRx: 3 S2OH (185/125)  *One Score: total rounds + reps completed in 20… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Make Up Day (17 Minutes)  *Clean/Front Squat Complex: *Push Press  ——————————————————————————————————– Workout: For Time  5 Rounds  -THEN- *Rx+: 8 Chest to Bar Pull Ups / *CRx: 4 Bar/Ring MU  ——————————————————————————————————– Cardio Option: For Time  5 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: *Wall Walk complex: *CRx: 6 Thrusters (135/95)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 10 – 9 – 8   -THEN-  -into-  7 – 6 – 5 -THEN- -into-  4 – 3 – 2 *CRx: HPS (115/75) / (135/85)… Read more »