Diogo Dias

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

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

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Stick with what you picked on week 1 (split or push)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  -In remaining time complete max: -Rest :90s- AMRAP… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  2 Sets  2 Sets  *Must hang on to the bar for the Hang Squat Cleans  *Can do the reps from the floor as singles  ——————————————————————————————————– Workout: For Time  3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 8 Minutes x 2 Intervals  -Then in remaining time, AMRAP of:  *2 Scores – Rounds + Reps for each interval *CRX: 4 Bar/Ring Muscle Ups  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  4 Sets x 5 Reps  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: Alt Pistol Squats (36 – 24 – 12)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– 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 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Scores: *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -Every 3 Minutes (not including 0:00) complete:  *CRX: 3 Squat Snatches (135/95) *DB must be held in the suitcase position  *Score is total #… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on your technique as you warm up and build  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after rest period  *Score is… Read more »