Diogo Dias

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 4 intervals (1 Min Stations / :15s Transition)  *4 Total Scores: ——————————————————————————————————– Cardio Option: 4 intervals (1 Min Stations / :15s Transition)  ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  4 Rounds  -into- 2 Rounds  -into- 1 Round  *CRx: (185/125) / (155/105) / (135/95)  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -into- 2 Rounds  -into- 1… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Jerk (17 Minutes)  4 Sets x 3 Reps  *Barbell comes from the rack  *Make sure you are sticking with Push OR Split from week 1 *If you missed week 1 use today as a makeup… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: For Time  Buy in: 500 M Row / 400 M Run / 1200 M Bike  -THEN- 3 Rounds  -into- 3 Rounds  -THEN- Buy out: 500 M Row / 400 M Run… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Clean (17 Minutes)  4 Sets x 3 Reps  *Make sure you are doing power or squat from Week 1 *Reps are to be done as drop singles only to focus on set up position *If… Read more »

Group Dynamic Warmup: —————————————————————————————————- Strength: Front Squat (17 Minutes)  4 Sets x 5 Reps  *Try to not use a belt and focus on bracing!  *If you missed week 1 use today as a makeup day  ——————————————————————————————————–  Workout: AMRAP Repeats  AMRAP… Read more »

Due to the holiday we are closed all day long. Regular classes will resume Tuesday, September 8th at 5:05 AM. Happy Labor Day!

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds w/ Partner  ——————————————————————————————————–  Workout: Partner AMRAP x 18 Minutes  Partner A:  Complete 1 Round Partner B:  *Once Partner A completes 1 round partners will switch  *Two Total Scores: ——————————————————————————————————– Cardio Option: Partner AMRAP… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————–  Workout: For Time  5 Rounds  -THEN- *CRx: 5 Power Snatches (135/85)  ——————————————————————————————————– Cardio Option: For Time  5 Rounds  -THEN- ——————————————————————————————————– Accessory Work: Bench Press (3RM)  *Shoot for 90% of… Read more »

Group Dynamic Warmup: —————————————————————————————————- Pre-Game: 3 Rounds  ——————————————————————————————————–  Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 6 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: ——————————————————————————————————– Cardio Option: 2 intervals  AMRAP x 2 Minutes  -Rest :30s- … Read more »