Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRx: 3 Power Cleans (205/125)  *One score: total # of rounds + reps completed in 18 mins … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then Complete-  4 Rounds  *CRx: 6 Overhead Squats (135/85) *Strict Handstand Push Up Scaling Options: ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then Complete- … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Warm Up Rep Scheme: *Partner up with someone and spot each other  *NEW STRENGTH CYCLE (2x a week)  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes -Rest :30s- AMRAP x 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the ground only  ——————————————————————————————————– Workout: For Time  1000 M Row / 800 M Runner / 2400 M Bike  -into-  -Then- 1000 M Row / 800 M… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 intervals (3 Min On / 1 Min Off)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period *Rx+: (155/105) OR 3 Bar/Ring MU … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *CRX: 4 Power Snatch (135/85)  *One score: total # of rounds + reps completed in 20 minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme:  *NEW STRENGTH CYCLE (2x a week)  ——————————————————————————————————– Workout: 4 Rounds  *Farmers carry is one DB OR KB and done in 25 ft sections ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (5 Minutes ON / 2 Min OFF)  INTV1: 1 Round  -in remaining time complete: INTV2: 2 Rounds  -in remaining time complete: INTV3: 3 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  Buy in: 1000 M Row / 800 M Runner / 2400 M Bike  -then- 5 – 10 – 15 – 15 – 10 – 5  -then- … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/115)  ——————————————————————————————————– Workout: For Time  4 Rounds  *Rest 1 Minute at the completion of each round  *DB is 4 reps per side… Read more »