Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Rope Climb Scaling Options:  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score – total # of rounds… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -then- 10-9-8-7-6-5-4-3-2-1 Reps of -then- *RX+: (135/95) OR Box Jumps (30″/24″) *CRX: (135/95) AND Box Jumps (30″/24″) ——————————————————————————————————– Cardio Option: For Time  -then- 10-9-8-7-6-5-4-3-2-1 Reps of -then- ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (Not including 0:00) complete: *DB must be held in suitcase position (switch hands whenever)  *Score is total # of rounds + reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *After 2 rounds just warm up the push press and push jerk ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 6 Minutes  Buy in: 500 M Row / 400 M Run /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX Weights: (135/95)(155/105)(185/115)(205/125)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- ——————————————————————————————————– Accessory Work: Bench Press 4 Sets x 5 Reps  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Strict Press (17 Minutes)  ——————————————————————————————————– 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: Clean Complex (17 Minutes)  *Can drop the bar between cleans from the ground  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes  -Rest 2 Minutes-  Part B – For Time  *Two… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  *Build up to your workout weight over 3 rounds  *EQUIPMENT NEEDED:  ——————————————————————————————————– Workout: 12 Days of CFM Christmas  For Time (40 Minute Cap)  *WORKOUT FLOW:  Just like the song  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 3 Reps  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 4 Rounds