Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then- -Then- 3 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of: *2 Minute Rest after Round 2 ONLY Two Scores:  ——————————————————————————————————– Cardio Option: Every 4 Minutes x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 3 Rounds *RX+ Weights: (105/75) / (115/85) / (135/95)  *CRX Weights: (115/85) / (135/95) / (155/105)  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Cleans (17 Minutes) *Should be done as DROP SINGLES! ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Devils Press is 2 per side – alt not mandatory *Pick up where you… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: EMOM x 9 Minutes  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  Ladder x 8 Minutes  2, 4, 6, 8, 10, 12, etc…. -Rest 2 Minutes and Repeat-  *Four Scores: ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 Rounds  -then- *RX+: 3 Power Cleans (185/115)  *CRX: 3 Power Cleans (205/135)  Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  10 Rounds  -then- ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Shoulder to Overhead (17 Minutes)  5 Sets x 2 Reps  ——————————————————————————————————– Workout: Every 3 Minutes x 4 Rounds  -In remaining time complete max reps: *Two Scores: *If doing single unders, add them up and divide… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *Score is total # of rounds + reps completed in 20 minutes  *Rope Climb Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: 5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time to complete all 5 rounds including rest time  ——————————————————————————————————– Cardio Option: 5 Rounds  *Rest… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Power Cleans (17 Minutes)  *Drop singles are preferred to make every rep look/feel the same ——————————————————————————————————– Workout: AMRAP x 15 Minutes  -In remaining time, AMRAP of:  *Score is total # of Rounds + Reps completed… Read more »