Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then-  -Into- 2 Rounds  -Then- -Into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -Into- 2 Rounds  -Then-  -Into- 2 Rounds  -Then- -Into- 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: 3 Intervals (4 Minutes ON / :90s OFF)  10 – 8 – 6  5 – 4 – 3  -In remaining time complete: *3 Total Scores: Total cals for each… Read more »

Make sure you are pressing on the correct date!

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. -Rest 2 Minutes-  Part B – For Time  *Two Scores:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 3 Rounds  *CRX: Squat Clean Weights (135/95), (155/105), (185/115) ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then-… 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: 1 Wall Walk + 3 Wall Facing Handstand Push Ups  *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  Part A: -Rest 1 MInute- Part B: 4 Rounds  *Switch arms after 8 reps on the suitcase lunges  *Two Scores: ——————————————————————————————————– Cardio Option: For Time  Part… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *Sets should be done as touch n’ go ——————————————————————————————————– Workout:  Every 4 Minutes x 4 Rounds  -In remaining time complete: *Score is total # of calories completed across all 4 rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing, toss some in!  ——————————————————————————————————– Workout: For Time  4 Rounds Rd1: (95/65) / Rd2: (115/85) / Rd3: (135/95) / Rd4: (155/105)  *Rope Climb Scaling Options:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  *Pick up where you leave off after rest period  *Score is total # of rounds + reps accumulated across all… Read more »