Diogo Dias

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 »

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 »