Diogo Dias

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 »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 Intervals (9 Min ON / 2 Min OFF)  -Then in remaining time AMRAP of:  *Two Scores – Rounds + Reps for each interval *HSPU Scaling Options:  ——————————————————————————————————– Cardio Option: 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min cap)  *Front Squats are from the floor  ——————————————————————————————————– Workout: Every 3:30 Minutes x 6 Rounds  -In remaining time complete: *CRX: 9 Front Squats (155/105)  *Two Scores: ——————————————————————————————————– Cardio Option: Every 3:30… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *New Base Building Strength Cycle: ——————————————————————————————————– Workout: 4 Rounds  ——————————————————————————————————– Cardio Option: 4 Rounds  *15 Per side on DBS – alternate whenever you’d like ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  *Can sub in 5 Ring Rows + :10s Ring Row hold  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s- AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *CRX:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  *New Base Building Strength Cycle: ——————————————————————————————————– Workout: For Time  -Then- 30 – 20 – 10  -Then- *Barbell weight should be light to force you to hang on!  ——————————————————————————————————– Cardio Option: For Time … Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *New Base Building Strength Cycle: ——————————————————————————————————– Workout: 3 Intervals (5 Minutes ON / 1 Minute OFF)  -In remaining time complete max reps of:  *3 total scores – # of WB’s completed… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (Not including 0:00) complete: *CRX: 3 Bar/Ring Muscle Ups  *Score is total # of rounds + reps completed in 20 minutes  ——————————————————————————————————– Cardio Option:… Read more »