Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes (5 Rounds)  RX: (135/95) RX+: (185/115) CRX: (205/125)  *:50s Cap on calories *Bar can be done as drop singles  *Bar should be challenging but repeatable across 5 rounds ——————————————————————————————————– Workout: Every… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Min  -Rest :90s-  AMRAP x 7 Min  -Rest :90s- AMRAP x 7 Min *CRX: (115/85) / (135/95) / (155/105)  *3 Total Scores- Rounds + Reps for… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds For Time  -Right into- *WORKOUT FLOW:  Round1: Calories – TTB – Thrusters – Calories – Pull Ups – Thrusters Round2: Calories – TTB – Thrusters –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on starting weight  *Increase weight each round  *Can be Touch N’ Go OR Drop singles  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -then- -then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -then- -then- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on what weight to start with  *Increase weight per round  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *RX+: (155/105)(135/95)(115/85)  *CRX: (185/115)(155/105)(135/95)  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *Athletes choice on what weight to start with  *Increase weight per round  *Barbell comes from the floor / any style of S2OH  ——————————————————————————————————– Workout: For Time  4 Rounds  *CRX: 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 16 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Ladder x 21 Minutes  -in remaining time ladder of:  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… *Score is last FULL round completed + partial reps … Read more »