Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  5 Rounds  -Then complete- *CRX: 3 Squat Cleans (205/125)  *DB Must be held in the suitcase position ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -Then complete- ——————————————————————————————————– Core: 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals (8 MIN ON / 2 Min OFF)  Intv 1:  Buy in: (50/35) Cal Row/Ski OR (40/25) Cal Bike  -in remaining time AMRAP of:  Intv 2:  Buy… Read more »

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  *Burpee standard is a 2 hand touch *CRX Weights: (185/115) (225/155) (275/185) *same reps ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Make Up Day (17 Minutes)  *Pick one of the 3 movements from our strength cycle *When in doubt, pick the squat 🙂  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  Rounds 1 and 4: -in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into-  30 – 24 – 18  15 – 12 – 9   -Then-  -into-  18 – 24 – 30  9 – 12 – 15  ——————————————————————————————————– Cardio Option: For Time  -into- … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the floor  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRX: 6 Front Squats (185/125)  *One score – total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  *Warm Up Rep Scheme: *Make sure you rest between heavy attempts!  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  4, 6, 8, 10, 12, 14, 16,… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  *1 Clean (from the floor) + 1 Hang Clean  *Cleans can be squat or power  *Try to keep it the same from week 1  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 – 8 – 6 – 4 – 2  5 – 4 – 3 – 2 – 1 -Then- -Then- 2 – 4 – 6 –… Read more »