Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squats (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: 3 Intervals (1 Min per station / :15s Transition)  *3 Total Scores – Accumulated reps across all stations per interval *Pick a barbell weight… Read more »

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Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Ladder + For Time  Part A – 12 Minute Ladder  2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 22, 24, 26, etc… -Rest 2 Minutes-  Part B – For… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes  -In remaining time AMRAP of:  -Rest :90s- AMRAP x 7 Minutes … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  ——————————————————————————————————– Workout: For Time  *Wall Walk Modifications:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *Score is total rounds + reps completed in 20 minutes ——————————————————————————————————– Cardio Option: AMRAP x 20 Minutes  *Every 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  Sets 1 and 2: Sets 3 and 4: ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  -In remaining time complete max reps of:  *One score – total calories… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds  7 – 5 – 3 3 – 2 – 1  *Between Rounds complete: *CRX: 5 – 3 – 1 Squat Snatches (155/105)  *Rope Climb… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds