Diogo Dias

Warm-up: Group Dynamic KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (10 Minute Cap) (7/5) Calorie Row/Bike/Runner 3 Clean and Jerks (ascending weights) 5 Jump Squats ——————————————————————————————————– Workout: CrossFit Open… Read more »

Warm-up: Group Dynamic  Sumo Inchworm Push Ups – 5-4-3-2-1 Reps Pigeon Stretch – 1 Minute per side              ——————————————————————————————————– Pre-Game: 3 Rounds Run the Stairs 3 Hang Power Snatches (ascending weights) 3 Strict Pull Ups OR 5 Ring Rows ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement :20s of high knees, butt, kicks, lateral hops Banded Hamstring Stretch – 1 Minute Per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 10 Switches 3-5 Deadlifts (ascending weights) ——————————————————————————————————– Workout: For Time… Read more »

Warm-up: Group Dynamic  Jumping Jacks – 30 Reps Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 9 Minute EMOM Minute 1: 150 Meter Row OR 100 Meter Runner Minute 2:… Read more »

Warm-up: Group Dynamic  Group Jog – 3 Laps PVC Pass Throughs – 15 Reps PVC Lat Stretch – :30s per side x 3 ——————————————————————————————————– Pre-Game: 4 Rounds (7/5) Calorie Row/Bike/Runner 3 Hang Power Cleans (ascending weights) 5 Broad Jumps ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  KB Goblet Squat Tabata – 2 Minutes Couch Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds Run the stairs 3 Power Snatches (ascending weights) :15s Wall Sit ——————————————————————————————————– Workout: For Time Buy In: 800 Meter… Read more »

Warm-up: Group Dynamic  2 Minutes of Movement :20s of high knees, butt kicks, lateral hops Samson Stretch – 1 Min per side ——————————————————————————————————– Pre-Game: 3 Rounds (9/7) Calorie Row/Bike/Runner 5 Thrusters (ascending weights) ——————————————————————————————————– Workout: For Time 3 Rounds 12… Read more »

Warm-up: Group Dynamic   Sumo Inchworm Push Ups  –  5-4-3-2-1 Reps Banded Hamstring Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) 150 Meter Row OR 100 Meter Runner 5 Deadlifts (ascending weights) :15s Handstand Hold ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic   KB Goblet Squat Tabata – 2 Minutes Banded Shoulder Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 4 Rounds 30 Double Unders 5 Overhead Squats (ascending weights) :15s Hanging Knee Raise HOLD ——————————————————————————————————– Workout: AMRAP Repeats (:90s… Read more »

Warm-up: Group Dynamic   Group Jog – 3 Laps Squat to Stand – 10 Reps Pigeon Stretch – 1 Minute per side ——————————————————————————————————– Pre-Game: 3 Rounds (10/8) Calorie Row/Bike/Runner 5 KB Goblet Squats (16k/12k) 3 Power Cleans (ascending weights) ——————————————————————————————————– Workout:… Read more »