Diogo Dias

Group Dynamic Warmup: —————————————————————————————————— Strength-Endurance: EMOM x 10 Minutes  *Rx: (225/145) / Rx+: (255/165) / *CRx: (275/185) *Pick a back squat weight that allows you to stay UB  *If you partner with someone they start on cals and you on… 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: *Rx+: 9 Chest 2 Bar / *CRx: 5 Bar/Ring MU  *One score: total # of rounds +… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: EMOM x 10 Minutes  *Rx: (115/85) / *Rx+: (135/95) / CRx: (155/105)  *Barbell can be done as drop singles  ——————————————————————————————————– Workout: 4 intervals (3 Min ON / 1 Min OFF)  AMRAP x 3 Minutes  *Pick… 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  ——————————————————————————————————– Cardio Option: For Time   -into-  2 Rounds  -THEN- -into-  2 Rounds  -THEN- -into-  2… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: EMOM x 10 Minutes  *Rx: (135/95) / *Rx+: (155/105) / *CRx: (185/125)  *Barbell can be done as singles  *:50s time cap on calories  ——————————————————————————————————– Workout: For Time   4 Rounds 24 – 20 – 16 –… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 min cap)  *Front squats come from the floor only ——————————————————————————————————– Workout: For Time  -THEN-  –into- –into– -THEN- *CRx: Front Squats  (155/105) *Allowed to jump into the pull up or use a kip… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds  *Rx: (115/85) / *Rx+: (135/95) / *CRx: (155/105)  *Barbell can come from the ground or the rack *Barbell should be unbroken all 4 rounds  ——————————————————————————————————– Workout: AMRAP x 12… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -THEN-  15 – 12 – 9 – 12 – 15  -THEN- ——————————————————————————————————– Cardio Option: For Time  -THEN-  15 – 12 – 9 – 12 – 15 … Read more »

Group Dynamic Warmup: ——————————————————————————————————- Strength-Endurance: Every 2:30 Min x 4 Rounds *Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/85)  *Barbell should be unbroken every round  ——————————————————————————————————– Workout: Every 5 Minutes x 3 intervals 2 Rounds  -in remaining time complete: *One… Read more »

Group Dynamic Warmup: ——————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *Rx+: (185/125) / *CRx: (205/135) *Three Scores: Rounds + reps for… Read more »