Diogo Dias

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

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: Ladder x 16 Minutes  2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20 -etc.. *Each round starts with 4… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: 20 Squat Snatches (135/95) *Switch arms after 15 reps on the suitcase lunges  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Warm Up Rep Scheme: 5-5-3-3-3-1-1-1-1-etc.. ——————————————————————————————————– Workout: 3 Intervals (6 Min ON / :90s OFF) -Then in remaining time, AMRAP of: *3 Total Scores: Rounds + Reps for each interval  ——————————————————————————————————– Cardio… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (INCLUDING 0:00) complete: *CRX: 5 Bar/Ring Muscle Ups  *Score is total # of Rounds + Reps completed in 20 Minutes  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Retest week is here, be aggressive and go for the PR!  ——————————————————————————————————– Workout: For Time  4 Rounds  *These front squats come from the ground ——————————————————————————————————– Cardio Option: For Time  4 Rounds … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max: Odd Rounds (1 & 3): 10 Power Snatches (115/85)  Even Rounds (2 & 4): 20 Alt DB… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Ladder x 22 Minutes  -Then in remaining time climb the ladder of: 3, 6, 9, 12, 15, 18, 21, 24, 27, 30… 1, 2, 3, 4, 5, 6,… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (1 Minute Stations / :15s Transition)  *3 Total scores: ——————————————————————————————————– Cardio Option: 3 Intervals (1 Minute Stations / :15s Transition)  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Add in rope climbs if you plan on rope climbing ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 15 Minutes  -Rest 2 Minutes- Part B – For Time  *Rope Climb… Read more »