Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  4 Sets x 5 Reps  *If you did the 1RM test from the rack then do these from the rack *If you took it from the floor then continue to take these… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap) ——————————————————————————————————– Workout: AMRAP x 21 Minutes  -in remaining time ladder of: 3 – 6 – 9 – 12 – 15 – 18 – 21 – etc… *Score is last full round… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time  2 Rounds  -Then- 2 Rounds  -Then- 2 Rounds  *RX+: (135/95)(155/105)(185/115)  *CRX: (155/105)(185/115)(205/125)  ——————————————————————————————————– Cardio Option: For Time  2 Rounds  -Then- 2 Rounds  -Then- 2 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Bench Press (17 Minutes)  *Partner up with someone and spot each other  *Warm Up Rep Scheme: 5-5-3-3-1-1-1-1-etc… *Make sure you rest between working sets  ——————————————————————————————————– Workout: 3 Intervals (5 Min ON / :90s OFF)  -in… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Snatch (17 Minutes)  *Snatches can be squat or power  *Whichever style you decide, you must stick with for the cycle *Dial in technique during warm up sets ——————————————————————————————————– Workout: Ladder + For Time  Part A… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 5 Intervals (3 Minutes ON / 1 Minute OFF)  *CRX: 3 Hang Power Cleans (185/115) / 5 Strict HSPU *Pick up where you leave off after rest period … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Thruster (17 Minutes)  *Bar can come from the ground or rack (athletes choice)  *Make sure you rest between sets *Warm Up Rep Scheme: 5-5-3-3-1-1-1-etc… NEW STRENGTH CYCLE:  ——————————————————————————————————– Workout: Every 4 Minutes x 4 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 16 Minutes  *Every 4 Minutes (INCLUDING 0:00) complete: *BJO and HPS are done at the 0:00, 4, 8, and 12 min mark.  *Score is total # of calories completed… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: For Time (30 min cap) *Every time you break complete: *RX+: 3 Power Cleans (185/115)  *CRX: 150 Wall Balls / 3 Power Cleans (205/135)  *A break is any time… Read more »