Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Rope Climbs  20 – 25 Minutes of dedicated Rope Climb practice  ——————————————————————————————————– WOD Prep: ——————————————————————————————————– Benchmark WOD: “Cindy” AMRAP x 20 Minutes

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  *CRX: 15 Squat Snatch (155/105)  ——————————————————————————————————– Cardio Option: For Time  ——————————————————————————————————– Accessory Work: Bench Press  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds *Start light on round 1 and add weight as you go  *All rounds must be done as touch n’ go reps  ——————————————————————————————————– Workout: AMRAP + For Time  Part A… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 1 Round  -Then-  -Into- 2 Rounds  -Then-  -Into- 4 Rounds *RX+ Weights: (135/95)(155/105)(185/115) *CRX: Same weights as RX+ / *Wall Walk Complex *WALL WALK COMPLEX:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Start light (around 60% of 1RM) and build through each round *No failed attempts  ——————————————————————————————————– Workout: For Time  4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 3 Intervals (4 Min ON / 2 Min OFF)  AMRAP x 4 Minutes  -in remaining time complete: -Rest 2 Min- AMRAP x 4 Minutes  -in remaining time complete:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Can take the bar from the ground or rack  *Can pick any style of S2OH  *Start light and add weight each round  ——————————————————————————————————– Workout: Ladder x 18 Minutes  -in… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  *Front Squats come from the floor  *DB must be held in the suitcase position  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds  -in remaining time complete: *One score – total # of calories… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  *CRX:  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *Score is total # of rounds + reps completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x… Read more »