Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Rounds  One Round consists of:  2 – 4 – 6  4 – 8 – 12  Between rounds complete: ——————————————————————————————————– Cardio Option: 3 Rounds  One Round consists of: … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (Not including 0:00) complete:  *Score is total # of rounds + reps completed in 18 minutes  Rope Climb Scaling Options:  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 10 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two Scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 12 – 10 – 8  -Then- -Then- 8 – 10 – 12  -Into- *CRX: Hang Power Cleans (155/105)  ——————————————————————————————————– Cardio Option: For Time  -Into- 12… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Every 2:30 x 5 Rounds  *Back Squats start at 65% of 1RM  *Athletes choice if they want to increase or keep weight the same *Squats must maintain the “speed” element to them  ——————————————————————————————————– Workout: Every… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: 2 Rounds  *Handstand Push Up Modifications:  ——————————————————————————————————– Cardio Option: 2 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats are from the floor ——————————————————————————————————– Workout: 5 Rounds (3 Min On / 1 Min Off)  *Pick up where you leave off after rest period *Score is total # of rounds +… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  *Increase the weight each round  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -In remaining time complete an AMRAP of:  Intv1: 8 Deadlifts (155/105)  Intv2: 4 Power Cleans (155/105)  Intv3: 2… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- 4 Rounds  -Into- 2 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -Then- 4 Rounds  -Into- 2 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds