Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)   *Be aggressive and shoot for the PR  *Make sure you rest between your heavy attempts ——————————————————————————————————– Workout: AMRAP x 16 Minutes  -Then in remaining time AMRAP of:  *Only one head of… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: For Time  -THEN-  500 – 400 – 300  15 – 10 – 5  -THEN- ——————————————————————————————————– Cardio Option: For Time  -THEN-  500 – 400 – 300  15 – 10… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Clean/Front Squat Complex (17 Min)  1 Hang Clean + 1 Clean +  1 Front Squat *Retest week – Shoot for the PR!  *Can drop the bar between the hang clean and clean ——————————————————————————————————– Workout: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 min cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  -Every 3 Minutes (not including 0:00) complete: *One score: total cals completed in 18 minutes ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  -Every 3… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 2 Rounds ——————————————————————————————————– Workout: “Murph” For Time  1 Mile Run  1 Mile Run  RX: with a weight vest (20/14)  *Partition reps as desired  SCALING OPTIONS:  ——————————————————————————————————– Core: NONE Go enjoy your Memorial Day! 

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

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  ——————————————————————————————————– Workout: 3 intervals (6 Min ON / 2 Min OFF)  Intv1:  -in remaining time complete: Intv2:  -in remaining time complete: Intv3: -in remaining time complete: *Rx+: (115/85) (135/95) (155/105)… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength: Push Press (17 Minutes)  4 Sets x 1 Rep  *Make sure to rest between working sets  ——————————————————————————————————– Workout: For Time 3 Rounds  *RD1: 20 Burpees to target (pull up bar)  *RD2: 20 Burpees to a… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 4 Minutes (NOT including 0:00) complete: *Rx+: 2 S2OH (185/125) OR 4 Bar/Ring MU  *CRx: 2 S2OH (185/125) AND 4 Bar/Ring MU *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats come from the ground  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 15 Minutes  3, 6, 9, 12, 15, 18, 21, 24, 27, 30…. Etc … Read more »