Diogo Dias

——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A:  Partner B: Complete 1 Full Round *Once Partner B finishes 1 Full round – partners switch  *One machine but can use 2 bars if using… Read more »

——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time AMRAP of: *RX+: 3 Hang Squat Cleans (155/105)  *CRX: 3 Hang Squat Cleans (185/115)  *One score: Total # of rounds + reps completed ——————————————————————————————————–… Read more »

——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on your technique during warm up sets  *Speed is Key so BE SPEEDY!  ——————————————————————————————————– Workout: AMRAP x 15 Minutes  *Every 3 Minutes (not including 0:00) complete: *DB does not have to be alternating reps… Read more »

——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 – 4 – 6 – 8 – 10  -Then- -into- 10 – 8 – 6 – 4 – 2  ——————————————————————————————————– Cardio Option: For Time  -into- 2 – 4 – 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes)  *Focus on your warm up sets  *Bracing your core – fast elbows *Whichever you choose for week 1 you will use for remaining weeks *Warm Up Rep Scheme:  ——————————————————————————————————– Workout: Every 4… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  3 Rounds  -Then complete: *CRX: 10 Hang Power Snatches (135/95)  ——————————————————————————————————– Cardio Option: For Time  3 Rounds  -Then complete: ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Front Squat (17 Minutes)  *Focus on keeping your elbows up and bracing your core *Use a belt/knee sleeves, wrist straps, WL shoes for extra support *Not a true 1RM – just build to something heavy… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat- *Four Scores: ——————————————————————————————————– Cardio Option: 2 Intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Front Squats are coming from the floor  ——————————————————————————————————– Workout: For Time  2 Rounds  *Pick a weight that allows you to complete at least sets of 5 on FS ——————————————————————————————————– Cardio Option:… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  RX: (185/125) RX+: (205/135) CRX: (225/155)  *:50s Cap on calories *Bar can be done as drop singles  *Bar should be challenging but repeatable across 5 rounds ——————————————————————————————————– Workout: Ladder x 16… Read more »