Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 8 – 6 – 4 – 2  16 – 12 – 8 – 4  -Then- -into- 2 – 4 – 6 – 8  4 – 8 – 12… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *CRX: 5 Shoulder to Overhead (185/115)  Four Scores: ——————————————————————————————————– Cardio Option: 2 intervals  AMRAP… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 1 Clean + 2 Front Squats @ 90% of 1RM  Sets 3 and 4: 1 Clean + 2 Front Squats @ 95% of 1RM  *Heavy… 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 scores: ——————————————————————————————————– Cardio Option: AMRAP + For Time  Part A –… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -then- 2 – 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2  -then- *RX+: Thrusters (135/95) (RX reps) OR Burpee… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  *Partner up with someone and spot each other  *Make sure you are resting between sets (:90s – 2 min b/w)  ——————————————————————————————————– Workout: AMRAP x 16 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Sub in 1 rope climb after round 2 ——————————————————————————————————– Workout: For Time  500 Meter Run  *Rope Climb Scaling Options: ——————————————————————————————————– Cardio Option: For Time  500 Meter Run  ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / 2 Min OFF)  Buy in: Full ladder of 14 – 10 – 6  7 – 5 – 3  -in remaining time complete:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -then- -into- 2 Rounds  -then- -into- 2 Rounds  *Handstand Push Up / Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -into- 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 2 Cleans + 2 Front Squats @ 85% of 1RM  Sets 3 and 4: 2 Cleans + 2 Front Squats @ 90% of 1RM  *Complete… Read more »