Diogo Dias

Warm-up: Group Dynamic  ——————————————————————————————————– Skill Work: Handstand Push Ups  20 – 25 Minutes  ——————————————————————————————————– Benchmark Warm-Up: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Benchmark WOD: “Diane” 21 – 15 – 9 

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  1 Round  -Into- 2 Rounds  -Into- 4 Rounds  *RX+ Gymnastics OR Weights OR BOTH: *CRX Gymnastics AND Weights:  ——————————————————————————————————– Cardio Option: For Time  1 Round  -Into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Focus on technique during warm up sets  *Make smart jumps when bar gets on the heavy side  *Finish the cycle strong!  ——————————————————————————————————– Workout: Every 5 Minutes x 3 Rounds  -In remaining time… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *One Score: Total # of rounds + reps completed ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes (not… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Clean (17 Minutes)  *Dial in your technique during your warm up sets  *Make smart jumps especially when barbell gets heavy  *Rest 1 – 1:30 between heavy sets  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON /… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- *RX+: 5 Clean and Jerks (155/105)  *CRX: 5 Clean and Jerks (185/115)  ——————————————————————————————————– Cardio Option: For Time  -into-… Read more »

Warm-up: Group Dynamic  ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Retest Week – be aggressive and shoot for the PR!  *Belt, Knee sleeves, Belt all encouraged  *Warm Up Rep Scheme: 5-5-3-3-1-1-1-1-etc… ——————————————————————————————————– Workout: For Time  -Then- 15 – 12 – 9… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds w/ Partner ——————————————————————————————————– Workout: Partner AMRAP x 18 Minutes  Partner A  Partner B  *Once Partner A completes a FULL round partners will then switch  *ONE machine but can have two dumbbells  *Run counts… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Into- 2 Rounds  -Then- -Into- 2 Rounds  -Then- -Into- 2 Rounds  *RX+ Weights: (135/95) / (155/105) / (185/115)  *CRX Weights: (185/115) / (205/125) / (225/135)  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Dial in technique during warm up sets  *Rest at least 1:30 between working sets  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 13 Minutes  3, 6, 9, 12, 15,… Read more »