Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

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  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: “MURPH”  For Time  RX: Unpartitioned and with a vest (20/14)  Scaled: Break up the Pull ups-Push Ups-Air Squats however you’d like ——————————————————————————————————– Hero Wod Option 2: “Loredo” 6 Rounds  *RX: Done… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  5 – 10 – 15  -Then- -Then- 15 – 10 – 5  ——————————————————————————————————– Cardio Option: For Time  5 – 10 – 15  -Then- -Then- 15 –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  – In remaining time complete max reps of:  *CRX: 10 Shoulder to Overhead (155/105)  *Four Scores – Total reps for each round  *Scaled Single Unders… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 10 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  11 – 9 – 7  -Then- -Into- 9 – 7 – 5  -Then- -Into- 7 – 5 – 3  CRX: Heavier weights and less TTB  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 3 Intervals (1 Min Stations / :15s Transition)  *3 Total Scores- Accumulated reps across all stations for each interval ——————————————————————————————————– Cardio Option: 3 Intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *CRX: 3 Strict Wall Facing Handstand Push Ups *Score is total # of Rounds + Reps completed in 20 minutes  Handstand… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  Rd1: 9 Clusters (95/65) / Rd2: 7 Clusters (115/85) Rd3: 5 Clusters (135/95) / Rd4: 3 Clusters (155/105)  *CRX Weights: (115/85)(135/95)(155/105)(185/115)  ——————————————————————————————————– Cardio Option: For Time  4… Read more »