Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 6 Minutes x 3 Rounds  -In remaining time complete max reps of: *Score is total # of Calories completed across all 3 Rounds  *DB can be held however you’d like… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 sets x 1 Rep  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *DB Hang Clean and Jerks are 5 per side  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF) -In remaining time AMRAP of: *3 Total Scores – Rounds + Reps for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (6 Minutes ON… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 1 Squat Clean  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 2 Reps  *THESE ARE HEAVY! Make sure you are resting between sets *Final week before retest week! ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 3 Rounds *CRX: Weights (115/85), (135/95), (155/105)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 3 Rounds… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 10 – 8 – 6 – 4 – 2  -Then- -Then- 2 – 4 – 6 – 8 – 10  -Into- *Handstand Push Up Scaling… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 2 Reps  *Make sure you are still sticking to either the split or push jerk  ——————————————————————————————————– Workout: AMRAP + For Time Part A – AMRAP x 12 Minutes  -Rest… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time, AMRAP of: *Score is total # of rounds + reps completed in remaining time *DB must be held in the suitcase position on the… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  1 Hang Squat Clean + 2 Squat Cleans  ——————————————————————————————————– Workout: For Time  4 Rounds  *Pick a barbell weight that allows you to go unbroken *Goal is intensity through each round ——————————————————————————————————–… Read more »