Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Drop singles are fine for the sets of 2  ——————————————————————————————————– Workout: For Time  *15 Reps per side for the DB Devils Press (alt not necessary) ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Practice some single under crossovers if you plan on doing crx ——————————————————————————————————– Workout: For Time  1 Round  -Then- -Into- 2 Rounds  -Then- -Into- 3 Rounds  *CRX: SIngle Under Crossovers (90-45-30) … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Last week of percentages before we test  *Make sure you are resting at least 1-1:30 in between sets ——————————————————————————————————– Workout: 2 Intervals (8 Minutes ON / 2 Minutes OFF)  -Then in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 21 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two barbells *Run counts… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Then- *ONE DB for the step overs and MUST be held in the suitcase position! *Switch hands whenever you’d like *CRX: 9 Clean… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Wall Facing Handstand Push Ups  *Score is total # of rounds + reps completed in 18… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *Every time you break complete: *CRX: 150 Unbroken Wall Balls / 3 Hang Power Cleans (185/115)  *Score is either total time or total… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  ——————————————————————————————————– Workout: 5 Intervals (2 Minutes ON / 1 Minute OFF)  -In remaining time complete: *One score – total # of BFB accumulated across all 5 sets  ——————————————————————————————————– Cardio Option: 5 Intervals… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- -Into- -Then- -Then- -Into- -Into- *CRX Weights: (115/85), (135/95), (155/105)  ——————————————————————————————————– Cardio Option: For Time  30 – 20 – 10  -Then- -Then- 10 – 20… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *CRX: 12 Alt Pistol Squats  *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »