Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (155/105) / Rx+: (185/115) / *CRx: (205/125)  *Barbell can be taken from the floor or rack  *One weight for all 4 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP + For Time  Part A – AMRAP x 12 Minutes -Rest 2 Minutes-  Part B – For Time  *Two total scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  ODD Rounds (1 and 3): -in remaining time complete: EVEN Rounds (2 and 4): -in remaining time complete: *Two Total Scores: ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 9 – 7 – 5  3 – 2 – 1  -Then- -into- 5 – 7 – 9  1 – 2 – 3  *CRX: HC&J (155/105)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Make Up Day (17 Minutes)  *Pick either the back squat or bench press  *When in doubt pick the squat 🙂 ——————————————————————————————————– Workout: AMRAP x 14 Minutes  *CRX: 3 Bar/Ring Muscle Ups  *One score: Total #… Read more »

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  -Then- 5 Rounds  -Then- *Rx+: 5 PC (155/105) / CRx: 5 PC (185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- 5 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————- Strength: Bench Press (17 Minutes)  *Partner up and spot each other *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc… *DU will always be 21 reps,… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Core: 4 Rounds 

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  *3 Total Scores: ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x… Read more »