Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *CRX: 3 Wall Facing Handstand Push Ups  *Score is total # of rounds + reps completed in 18… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds (10 Minute Cap)  ——————————————————————————————————– Workout: For Time (30 Min Cap)  *Every time you break complete: *CRX: 150 Unbroken Wall Balls / 3 Hang Power Cleans (185/115)  *Score is either total time or total… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Deadlift (17 Minutes)  ——————————————————————————————————– Workout: 5 Intervals (2 Minutes ON / 1 Minute OFF)  -In remaining time complete: *One score – total # of BFB accumulated across all 5 sets  ——————————————————————————————————– Cardio Option: 5 Intervals… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- -Into- -Then- -Then- -Into- -Into- *CRX Weights: (115/85), (135/95), (155/105)  ——————————————————————————————————– Cardio Option: For Time  30 – 20 – 10  -Then- -Then- 10 – 20… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Front Squat (17 Minutes) ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and repeat-  *CRX: 12 Alt Pistol Squats  *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals … Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of calories completed in 21 minutes  *CRX:… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -In remaining time complete max reps of:  *Two scores: *WORKOUT FLOW:  Round 1- 200 Meter Run – 15 Hang Power Snatches – Max… Read more »