Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  *Both cleans must be full squats  *Touch and Go not necessary *Must complete the other clean immediately after the first for it to… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Throw in some rope climbs if you plan on doing them  ——————————————————————————————————– Workout: For Time  -Into- 12 – 9 – 6  4 – 3 – 2  -Then- -Into- 6 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Make sure you rest between heavy attempts  *Warm Up rep scheme: 5-5-3-3-1-1-1-1-1…. ——————————————————————————————————– Workout: For Time  3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5 Minutes  *3 separate scores – Rounds + Reps for each AMRAP  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 12 – 9 – 6  -Then- -Into- 9 – 6 – 3  -Then- -Into- 6 – 3 – 1  *CRX: Bar/Ring Muscle Ups (3-2-1) for… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  -In remaining time complete max reps of:  *Rest 2 Minutes between round 3 and 4  *3 total scores: ——————————————————————————————————– Cardio Option: Every 3 Minutes x… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  -Then in remaining time AMRAP of:  *Two hand touch on the burpees to a target *Two Scores – Rounds + Reps for… 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  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *Score is total # of Calories completed in 18 Minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »