Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  *If you missed week 1 use today as a makeup day *Try to do these sets beltless to focus on core engagement  ——————————————————————————————————–  Workout: Ladder x… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————–  Workout: AMRAP x 18 Minutes *Every 3 Minutes (not including 0:00) complete: *One score: total # of rounds + reps completed  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes *Every… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————–  Workout: For Time  2 Rounds  -THEN- -THEN- 2 Rounds  -THEN- -THEN- 2 Rounds  *CRx: PC (185/125) (Same Reps as Rx) ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -THEN- -THEN- 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  *Warm Up Rep scheme:  *New Strength Cycle: ——————————————————————————————————–  Workout: For Time  42 – 30 – 18  21 – 15 – 9  *Run is to be completed at the end of each… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -THEN- 5 Rounds  -THEN-  *Rx+: 5 SS (135/85) / *CRx: 5 SS (155/105)  *Wall Walk Scaling Options: ——————————————————————————————————– Cardio Option:  For Time  -THEN- 5 Rounds  -THEN- … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  *Warm Up Rep Scheme: *New Strength Cycle: ——————————————————————————————————–  Workout: AMRAP x 15 Minutes  *One score: total # of rounds + reps completed  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————— Pre-Game: 4 Rounds (12 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: —————————————————————————————————— Strength: Back Squat (17 Minutes)  Warm Up Rep Scheme: *New Strength Cycle: ——————————————————————————————————– Workout: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————— Pre-Game: 3 Rounds w/ Partner (10 min Cap)  ——————————————————————————————————– Workout: Partner AMRAP x 20 Minutes  Partner A: Complete 1 Round  Partner B: Complete *Once partner A completes 1 round partners will switch *Two Scores:  *One machine… Read more »

Group Dynamic Warmup: —————————————————————————————————— Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: For Time  -into-  8 – 6 – 4 – 2  -THEN- -into- 8 – 6 – 4 – 2  -THEN- *Rx+: Strict HSPU OR Thrusters (135/95)  *CRx: Strict… Read more »