Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A: Ladder x 14 Minutes  -in remaining time ladder of: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, etc……. Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *RX+: 4 Power Cleans (185/115)  *CRX: 4 Power Cleans (185/115) / 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Shoulder to Overhead EMOM  Every 2:30 Minutes x 5 Rounds  *Can be strict press, push press, push jerk, split jerk  *Can be taken from the rack or from the floor  ——————————————————————————————————– Workout: Every 4 Minutes… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -In remaining time… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Snatch EMOM  Every 2:30 Minutes x 5 Rounds  *Start light and build to a tough set of 3  *Must keep the TNG motion – no pauses at floor or singles allowed ——————————————————————————————————– Workout: For Time … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes *Sub in 48 Single Unders… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Power Clean EMOM  Every 2:30 Minutes x 5 Rounds  *Start light and build to a tough set of 3 tng  *Ideally starting around 55-60% of 1RM and build   *All sets MUST be touch n’ go … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *You will alternate b/w the barbell and the DB every round  *DB Hang Snatches are 4 reps per side  *Round 1 starts with 8 Barbell… 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  *CRX: (155/105), (185/115), (205/135)  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of:  *CRX: 8 Shoulder To Overhead (155/105)  *For single unders cut total # of reps in… Read more »