Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 min cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *One score: total # of rounds + reps completed in 20 minutes  *CRX: 2 Wall Walk Complexes:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front squats come from the floor  *Run outside is to the end of the driveway  ——————————————————————————————————– Workout: For Time  -Then- -into- -Then- -into- *RX+: (115/85)(135/95)(155/105) OR Bar/Ring MU (7-7-7 Reps) … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *RX (115/85) / RX+ (135/95) / CRX 3@ (185/115) *Barbell should be unbroken every round  *Bar can come from the ground or from the rack  ——————————————————————————————————– Workout: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s- AMRAP x 7 Minutes  -Rest :90s- AMRAP x 5 Minutes  *CRX Weights: *3 Total Scores: Rounds + Reps completed for… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  Complete 2 Rounds of:  -Then- Complete 2 Rounds of: *Once 4 Rounds are completed you will start back from the top *Each individual round… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 x 5 Rounds  *RX (95/65) / RX+ (115/85) / CRX (135/95)  *Lunges must be unbroken every round  ——————————————————————————————————– Workout: Ladder x 16 Minutes  4 – 6 – 8 – 10 – 12 –… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *If you plan on rope climbing, sub in 1 after round 2 ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- *RX+: 8 Power Cleans (185/115) OR… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes *Pick up where you leave off after rest period  *RX+: 3 Overhead Squats (135/95)  *CRX:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  Double Under Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Make-Up Day (17 Minutes)  *Pick one of the three movements from this past cycle (Back squat, Deadlift, Strict Press)  ——————————————————————————————————– Workout: For Time  -Then- -Then- *Burpee-Pull Up Scaling options:  ——————————————————————————————————– Cardio Option: For Time  -Then-… Read more »