Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete:  *Score is total # of rounds + reps completed in 18 Minutes  *CRX: 2 Squat Cleans (185/125)  ——————————————————————————————————– Scaled Option:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you need some DU practice, throw in a few reps  ——————————————————————————————————– Workout: Open Workout “23.3” RX Version: In a 6 Minute window complete: *If completed by 6 minutes, add… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 5 Rounds  *Rest 1 Minute at the completion of each round  *Score is total time to complete all 5 rounds INCLUDING rest time  *Don’t forget to input your score into SugarWOD… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 9 Minute EMOM  ——————————————————————————————————– Workout: Every 3 Minutes x 6 Rounds  ODD Rounds (1, 3, and 5): -In remaining time complete max reps of:  EVEN Rounds (2, 4, and 6):  -In remaining time complete max… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *3 Seperate scores – Rounds + Reps for each AMRAP … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  *Handstand Push Up Modification: ——————————————————————————————————– Cardio Option: For Time  -Into- 3 Rounds  -Then- -Into- 3 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals  AMRAP x 6 Minutes  -In remaining time climb as far up the ladder: 3 – 6 – 9 – 12 – 15 – 18 – 21… -Rest :90s and… Read more »

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

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: Open Workout “23.2” 23.2A – AMRAP x 15 Minutes  -Immediately into.. 23.2B – 5 Minutes  ——————————————————————————————————– Scaled Version: Open Workout “23.2”  23.2A – AMRAP x 15 Minutes  -Immediately… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: Every 4 Minutes x 5 Rounds  -In remaining time complete max reps of:  *Score is total # of power snatches completed across all 5 rounds  ——————————————————————————————————– Cardio Option: Every 4 Minutes… Read more »