Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 3 intervals (5 Min ON / 2 Min OFF)  Intv1: 1 Round  -in remaining time complete: Intv2: 2 Rounds  -in remaining time complete: Intv3: 3 Rounds  -in remaining time complete: *Three… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *DB can be held any style EXCEPT on the thigh ——————————————————————————————————–  Workout: For Time  -into- 13 – 10 – 7   -THEN- -into- 3 Rounds -THEN- *DB can be held any… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 Minutes x 4 Rounds  *Rx: (205/125) / *Rx+: (225/155) / *CRx: (275/165)  *Deadlifts must be unbroken every round  ——————————————————————————————————–  Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  *Front Squats come from the ground only  ——————————————————————————————————–  Workout: For Time  -THEN- 4 Rounds  -THEN- *Odd Rounds (1 and 3): 15 Front Squats (135/95) *Even Rounds (2 and 4): 30 Wall Balls (20/14) … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 3 intervals (6 Min ON / 2 Min OFF)  Intv1:  -in remaining time AMRAP of:  Intv2:  -in remaining time AMRAP of:  Intv3:  -in remaining time AMRAP of:  *CRx: (105/65) / (115/75)… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  1 Round  -THEN- 2 Rounds  -THEN- 4 Rounds  *Rx+: (185/115) // CRx: (205/125) (Same Reps as Rx)  ——————————————————————————————————– Cardio Option: For Time  1 Round  -THEN- 2… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (105/65) / *Rx+: (115/85) / *CRx: (135/95)  *Lunges are to be done unbroken every round *Barbell can come from the floor or rack  ——————————————————————————————————–  Workout: For Time  -THEN-… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 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: 4 Rounds (12 Min Cap)  *Barbell Complex: ——————————————————————————————————–  Workout: For Time 4 Rounds  *Each Barbell Complex must be done UNBROKEN! *Rx: (155/105) // *CRx: (185/125)  *BARBELL COMPLEX REPS PER ROUND: ——————————————————————————————————– Cardio Option: For Time… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds  ——————————————————————————————————–  Workout: AMRAP x 15 Minutes  -Every 3 Minutes (NOT including 0:00) complete: *CRx: 5 Bar/Ring MU  *One score: total # of rounds + reps completed in 15 Mins ——————————————————————————————————– Cardio Option: AMRAP… Read more »