Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4:30 Minutes x 4 Rounds  Odd Rounds (1 and 3):  -in remaining time complete: Even Rounds (2 and 4):  -in remaining time complete: *Two Scores: ——————————————————————————————————– Cardio Option: Every 4:30… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *After round 2 swap 1 RC for the hold  *Barbell comes from the ground only ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / 2 Minutes OFF)  INTV1:  -then in remaining time… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Minutes)  1 Hang Clean + 1 Clean + 1 Front Squat  *Cleans can be power or squat or both *Can only drop the bar between the cleans *Front Squat must be… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds W/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Round *Partners will alternate once Partner B completes 1 FULL round *One machine, one box, but can have… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  -THEN- 4 Rounds  -THEN- *CRx: 5 Squat Cleans (185/125)  ——————————————————————————————————– Cardio Option: For Time  -THEN- 4 Rounds  -THEN- ——————————————————————————————————– Accessory Work: Bench Press 5 Sets x 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: EMOM x 10 Minutes  *Rx: (135/85) *Rx+: (155/105) *CRx: (185/115)  *Barbell can come from the floor or from the rack  *:50s Time cap on calories (adjust if needed)  ——————————————————————————————————– Workout: For Time  2 Rounds  -THEN-… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 intervals (1 Min Stations / :15s Transition)  *3 Scores: ——————————————————————————————————– Cardio Option: 3 intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds  *Front squats come from the ground only  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of:  *One score: total rounds + reps completed after the buy in ——————————————————————————————————– Cardio Option: AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 12 – 9 – 6  -THEN- -into- 6 – 9 – 12  -THEN- ——————————————————————————————————– Cardio Option: For Time  -into- 12 – 9 – 6  24… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: EMOM x 10 Minutes  *Rx: (135/95) / Rx+: (185/115) / CRx: (205/125)  *One weight for all 5 Rounds  *:50s Cap on the calories (adjust if needed)  ——————————————————————————————————– Workout: For Time  3 Rounds -THEN- ——————————————————————————————————– Core:… Read more »