Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats are from the ground ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two Scores- Total rounds for front squats and wall balls ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Retest Day (17 Minutes)  *Pick one of the movements from last week ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *DB is 4 Reps per side – does not have to be alternating *Handstand Push Up Scaling… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / :90s OFF)  -In remaining time complete max reps of:  Interval1: RX- (135/95), CRX- (185/115) Interval2: RX- (115/85), CRX- (155/105) Interval3: RX- (95/65),… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds -Then- *CRX: 6 PS (135/95) / 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds -Then- ——————————————————————————————————– Accessory Work: Bench… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 8 Minutes  -Rest 2 Min- AMRAP x 6 Minutes  -Rest 2 Min- AMRAP x 4 Minutes  ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x 8 Minutes  -Rest 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after the rest period  *Score is… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  *Practice some rope climbs if you plan on rope climbing  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of Rounds + Reps completed in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  Retest Week – Be Aggressive!  ——————————————————————————————————– Workout: 2 Rounds  -Into- 20 – 16 – 12 – 8 ——————————————————————————————————– Cardio Option: 2 Rounds  -Into- 20 – 16 – 12 – 8 ——————————————————————————————————–… Read more »

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