Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: Squat Cleans 8 (155/105), 6 (185/115), 4 (205/125) ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeat AMRAP x 10 Minutes  -Rest 2 Minutes-  AMRAP x 10 Minutes  *2 Scores – Rounds + Reps for each AMRAP ——————————————————————————————————– Cardio Option: AMRAP Repeat AMRAP x 10 Minutes … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into-  3 Rounds  -Then- -Into- 3 Rounds  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -Into-  3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Accessory… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Min OFF)  -In remaining time AMRAP of:  *Two Scores – Rounds + Reps for each interval  ——————————————————————————————————– Cardio Option: 2 Intervals (8 Minutes ON… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Pick a weight that allows you to get 4-6 rounds on… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength-Endurance: Back Squat EMOM Every 2:30 Minutes x 5 Rounds  *Weight should start at 70% of 1 Rep Max  *Increase the weight each set  *Finish with a tough set of 3 (around 90% of 1RM) ——————————————————————————————————–… Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 5 Minutes x 4 Rounds  -In remaining time complete max: *Score is total # of hang squat cleans completed across all 4 rounds  *You should be able… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 11 – 9 – 7  -Then- -into- 9 – 7 – 5  -Then- -into- 7 – 5 – 3  ——————————————————————————————————– Cardio Option: For Time  -into-… Read more »