Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– 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 »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *All reps must be done as drop singles  *Continue to focus on proper set up, extension, and speed  ——————————————————————————————————– Workout: For Time  -Rest 1 Minute and add… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  2 Rounds  -Once you complete Round 2, move into- 2 Rounds  -Once 4 Rounds are completed you start back from the top-  *One score: total rounds +… Read more »

——————————————————————————————————– Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Continue to do these beltless  *Focus on bracing your core on every rep  *Rest between sets – Don’t Rush! ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A: Ladder x 15 Minutes  Buy in: 400 M DB/KB Farmers Carry (24K/16K)(50/35)  -then in remaining time Ladder of: 3 – 6 – 9 – 12… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the floor  ——————————————————————————————————– Workout: For Time  -Then- 2 Rounds  -into- -Then- 2 Rounds  -into- -Then- 2 Rounds  *RX+ (either or) / CRX (Both): *Burpee Pull Up Scaling Options:  ——————————————————————————————————–… Read more »

——————————————————————————————————– Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Make sure you stick with what you picked week 1  *Focus on form and speed at these light weights  *If you missed week 1 – test today  ——————————————————————————————————– Workout: For… Read more »

——————————————————————————————————– 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  *RX+: (105/75)(115/85)(135/95) OR BJO (30”/24”)  *CRX: (105/75)(115/85)(135/95) AND BJO (30”/24”)  *3 Separate Scores: … Read more »

——————————————————————————————————– Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *Make sure you are sticking with what you picked wk 1 *Reps should be done as drop singles only – NO TNG! *Focus on set up on every single rep and… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 Rope climb for pull ups after round 2  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (not including 0:00) complete: *CRX: 4 Shoulder to Overhead (185/115)  *One score: total… Read more »