Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds -THEN- -into- 3 Rounds -THEN- *CRx: Handstand Walk (30 ft / 10 ft sections) ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds -THEN-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes) 4 Sets  1 Hang Clean + 1 Clean + 1 Front Squat  ——————————————————————————————————– Workout: 4 Rounds  -Rest 1 minute at the completion of each round  *Score is total time to… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Chipper For Time  -THEN- -THEN- *CRx: 21 Pull Ups – 15 C2B Pull Ups – 9 Bar MU ——————————————————————————————————– Cardio Option: 500 Meter Run  -THEN- -THEN- ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -in remaining time AMRAP of:  *Rx+: 2 Squat Cleans (185/115)  *CRx: 2 Squat Cleans (205/125)  *One score: total # of rounds + reps completed… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -THEN-  -THEN-  3 Rounds  ——————————————————————————————————– Cardio Option: For Time  11 – 9 – 7  -THEN-  -THEN-  3 Rounds  ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 4 Rounds (12 min cap)  *Sub in 1 rope climb for the hold after round 2  ——————————————————————————————————– Workout: For Time  -into-  2 Rounds  -THEN- -into- 2 Rounds  -THEN- -into- 2 Rounds  *Rx+: (115/75) (Rx Reps)… Read more »

Group Dynamic Warmup: ——————————————————————————————————— Strength: Clean/Front Squat Complex (17 Minutes)  2 Hang Cleans + 1 Clean + 1 Front Squat  *Each set includes 4 total reps  *Squat clean does not count as Front Squat  ——————————————————————————————————– Workout: AMRAP x 15 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————— Pre-Game: 3 Rounds (10 Min Cap)  *Front Squats come from the ground only ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then Complete 2 Rounds of: –Once 4 rounds are complete start back from… Read more »