Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *One score: total # of rounds + reps completed in 20 min ——————————————————————————————————– Cardio Option: AMRAP x 20… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  –into– 18 – 15 – 12   6 – 5 – 4  -THEN- -into- 3 Rounds  *Rx+: Hang Clusters (135/95) *CRx: Hang Clusters (155/105)  ——————————————————————————————————– Cardio Option:… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  *Partner up and spot each other  *Make sure you are doing your own weights  ——————————————————————————————————– Workout: For Time  5 Rounds  *Row/Ski must be done at a… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————–  Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets x 3 Reps  *Reps can be done as TNG or Drop singles  *Belt up to keep your core braced  ——————————————————————————————————–  Workout: AMRAP x 12 Minutes  *One score: total # of… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  –into– 2 Rounds  -THEN- –into– 2 Rounds  -THEN- –into– 2 Rounds  *Rx+: HPC (155/105)  *CRx: HPC (185/125)(9-7-5 Reps on the bar only)  ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 3 Reps   ——————————————————————————————————–  Workout: For Time  5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time including rest time  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 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 Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP +… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: SC (185/115) OR Bar/Ring MU (8-2×4-4×2)  *CRx: SC (185/115) AND Bar/Ring MU (8-2×4-4×2)  ——————————————————————————————————– Cardio Option: For… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  4 Sets  *Partner up and spot each other  *Make sure you are using your own weights!  ——————————————————————————————————–  Workout: For Time  –into– 10 – 8 – 6 – 4 – 2  -THEN-… Read more »