Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 14 Minutes  -Rest 2 Minutes-  Part B – For Time  *RX+: 5 Thrusters (135/95)  *CRX: 5 Thrusters (135/95) /… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  Cleans can be squat OR power  Must hang on to the bar for both reps in order for it to count Shoot for anywhere between 80-90% of 1RM Clean  ——————————————————————————————————– Workout:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 4 Hang Power Snatch (135/95)  *One score: total # of rounds + reps completed in 20… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Warm Up Rep Scheme: New Strength Cycle: ——————————————————————————————————– Workout: For Time  -Rest 1 Minute-  -Rest 1 Minute- *Score is time to complete all 3 rounds  *With rest included make sure you… Read more »

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

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1  -Then- *RX+: Strict Pull Ups (same… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (135/95) RX+: (155/105) CRX: (185/115)  *Can be any style of shoulder to overhead  *Barbell can come from the rack or from the floor  :45s Cap on the Double Unders  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *CFM Barbell Complex: ——————————————————————————————————– Workout: For Time (35 Min Cap if needed)  *CRX: CFM Barbell Complex (155/105)  *CFM Barbell Complex: ——————————————————————————————————– Cardio Option: For Time  *CFM KB Complex: ——————————————————————————————————– Core:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (135/95) RX+: (155/105) CRX: (185/115)  *Front Squats come from the floor  *:45s Cap on the Box Jump Overs  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Intervals  Buy in: 2 Rounds … Read more »

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