Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Light Percentages so focus on correct squat positions!  *Be explosive out of the bottom of the squat  *If you didn’t test last week, use today as… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds w/ a Partner  ——————————————————————————————————– Workout: Partner AMRAP x 20 Minutes  Partner A  Partner B  *Handstand Push Up Modifications: *Once Partner A completes a FULL round partners will then switch  *ONE machine but can… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Chipper (30 Min Cap)  *CRX: 10 Power Cleans (205/135) / (30″/24″) box on BJ’s ——————————————————————————————————– Cardio Option: Chipper (30 Min Cap)  ——————————————————————————————————– Accessory Work: Bicep Curls  4 Sets … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Focus on correct pressing positions in your warm up reps *FULL RANGE OF MOTION!  ——————————————————————————————————– Workout: 2 Intervals (6 Minutes ON / 2 Minutes OFF)  -Then in remaining time AMRAP of: … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: Squat Clean Weights (135/95),(155/105), (185/115) ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Spend extra time on your warm up sets  *Technique, technique, technique!!! ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 5 Minutes (including 0:00) complete: *Score is total # of Rounds + Reps completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 7 Minutes x 3 Intervals  -In remaining time, complete a ladder: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, etc…  *Two hand touch on burpees to a target … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Warm Up Rep Scheme: 5-5-3-3-1-1-1-etc.. New Strength Cycle: ——————————————————————————————————– Workout: For Time  5 Rounds  *Rest 1 Minute b/w rounds  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  *Rest 1 Minute b/w rounds … Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 2 Minutes  -Rest :30s- AMRAP x 4 Minutes  -Rest 2 Minutes and repeat-  *3 Scores: *Handstand Push Up… Read more »