Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlift (17 Minutes)  4 Sets x 1 Rep  *Focus on bracing on all of your working sets  *Approach these the same way you do a 1RM  ——————————————————————————————————–  Workout: Every 5 Minutes x 3 Rounds  15… 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  *CRX: (135/95)(155/105)(185/115) *Same Reps as Rx *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: For Time … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets x 1 Rep  *Last heavy week before retest  *Use WL shoes, belt, knee sleeves if needed  *If you miss at 95% drop to 90% and finish sets there  ——————————————————————————————————– … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: 4 intervals (3 Minutes ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick up where you leave off after rest period  *One score: total # of Rounds… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: Every 5 Minutes x 4 Rounds  -in remaining time complete: *Rx+: PC (185/115) / *CRx: PC (205/135)  *One score: total # of PC’s accumulated  ——————————————————————————————————– Cardio Option: Every… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Bench Press (17 Minutes)  ——————————————————————————————————–  Workout: AMRAP x 14 Minutes  *One score: total # of rounds + reps in 14 Mins  ——————————————————————————————————– Core: 3 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 1 Round  -THEN- -into- 2 Rounds  -THEN- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -THEN- -into- 2 Rounds  -THEN- -into- 3… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Deadlifts (17 Minutes)  4 Sets  *Sets can be done as TNG or Drop singles  ——————————————————————————————————–  Workout: 3 intervals (4 Min ON / 2 Min OFF)  Intv1: AMRAP x 4 Min  Intv2: AMRAP x 4 Min … Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -THEN- 5 Rounds  -THEN- *HSPU Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  -THEN- 5 Rounds  -THEN- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Strength: Back Squat (17 Minutes)  4 Sets  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- ——————————————————————————————————– Cardio Option: For Time  -THEN- -THEN- ——————————————————————————————————– Core: 4 Rounds