Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Every 2:30 Min x 5 Rounds  *Starting weight should be around 65-70% of 1RM  *Athletes choice on increasing the weight  *Can keep the weight the same ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc..  -Rest 2 Minutes-  Part B – For Time  *Two… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 4 Rounds  *CRX: (115/85) // (155/105)  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Intervals -in remaining time, AMRAP of:  *Pick up where you leave off after the run  *One score – total rounds + reps completed across all 3… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 60 – 50 – 40  12 – 10 – 8  6 – 5 – 4 -Then- -Into- 40 – 50 – 60  8 – 10… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes  Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) BB Complex: 1 Front Squat + 1 Thruster  ——————————————————————————————————– Workout: For Time  -Then complete: 3 Rounds  *Barbell Complex consists of:  ——————————————————————————————————– Cardio Option: For Time  -Then complete: 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 4 Intervals (1 Minute Stations / :15s Transition)  *4 Total Scores- Reps accumulated for each interval *Two hand touch to the target on the burpees  *Push the intensity! ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  *CRX: Bar/Ring MU (6-4-2 Reps) ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder Repeats  Ladder x 7 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… -Rest :90s- Ladder x 6 Minutes  2, 4, 6, 8, 10, 12, 14, 16,… Read more »