Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -into- 1 Round  -THEN- -into- 2 Rounds  -THEN- -into- 3 Rounds  *Rx+: SC (155/105) / *CRx: SC (185/125)  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength-Endurance: Every 2:30 x 4 Rounds  *Rx: (105/65) / *Rx+: (115/75) / CRx: (135/85)  *Barbell can come from the ground or rack  *Must be done unbroken every round  ——————————————————————————————————–  Workout: AMRAP x 15 Minutes  *Shuttle Runs:… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: AMRAP x 18 Minutes  *Score is full rounds completed + partial reps *200 M Run = 2 Reps ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  -THEN- -THEN- *Rx+: (185/115) / CRx: (205/125)  ——————————————————————————————————– Cardio Option: For Time  -THEN- -THEN- ——————————————————————————————————– Accessory Work: Bicep Curls  4 Sets x 10 Alternating Reps  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds ——————————————————————————————————–  Workout: 4 intervals (1 Min Stations / :15s Transition)  *CRx: Devils Press (70/50) *4 Total Scores: ——————————————————————————————————– Core: 3 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  *Front Squats come from the ground only ——————————————————————————————————–  Workout: For Time  4 Rounds  16 – 12 – 12 – 16  4 – 3 – 3 – 4  *CRx: FS (155/105) (same reps as… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: 2 intervals (10 Min ON / 2 Min OFF)  Intv1: Buy in: 1000 M Row / 800 M Run / 2400 M Bike  -Then in remaining time AMRAP… 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: Deadlifts (275/185) ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -THEN- -into- 2 Rounds … Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Make-Up Day (17 Minutes)  *Pick one of the three movements from this cycle  *Front Squat / Clean / Jerk  *Last chance to hit a PR on one of the 3!  ——————————————————————————————————–  Workout: AMRAP + For… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds w/ Partner  *One partner starts on machine / one on the hollow hold ——————————————————————————————————–  Workout: Partner AMRAP x 20 Minutes  Partner A: 1 Round Of  Partner B:  *Partners switch once Partner A completes… Read more »