Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 Intervals (6 Minutes ON / :90s OFF)  -in remaining time AMRAP of:  *Intv1: 8 Burpees + 5 S2OH (105/75)  *Intv2: 7 Burpees Over Bar + 4 S2OH (115/85)  *Intv3: 6… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill: Double Unders 20 – 25 Minutes of dedicated DU practice  ——————————————————————————————————– Skill/WOD Prep: EMOM x 6 Minutes  ——————————————————————————————————– Benchmark WOD: “Annie” For Time  50 – 40 – 30 – 20 – 10  *Scaled 2x Single… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 1 – 2 – 3 – 4 – 5  2 – 4 – 6 – 8 – 10  -Then- -into- 5 – 4 – 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Jerk (17 Minutes)  *Make sure you are sticking with Split or Push from week 1 *Dial in technique during warm up sets  *Focus on recovery between working sets  ——————————————————————————————————– Workout: Every 5 Minutes x 3… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -Then- -Then- -Into- *CRX: Hang Power Cleans (135/95)(155/105)(185/115)  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- -Into- ——————————————————————————————————– Core: 4 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Clean (17 Minutes) *Continue to stick with what you picked week 1 (squat or power) ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *Pick up where you leave off after rest period … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats AMRAP x 7 Minutes -In remaining time AMRAP of:  -Rest :90s-  AMRAP x 6 Minutes -In remaining time AMRAP of:  -Rest :90s- AMRAP x 5 Minutes… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Strength: Back Squat (17 Minutes)  ——————————————————————————————————– Workout: For Time  -into- 5 – 10 – 15  -Then- -Then- 15 – 10 – 5  -into- ——————————————————————————————————– Cardio Option: For Time  -into- 5 – 10 – 15  -Then- -Then-… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete: *CRX: 3 Power Cleans (185/115)  *One Score – total # of calories accumulated in 18 Minutes  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Skill Work: Toes to Bar 20-25 Minutes of dedicated TTB practice  ——————————————————————————————————– Skill/Wod Prep: EMOM x 6 Minutes (3 Rounds)  ——————————————————————————————————– Benchmark WOD: “Karen” For Time  *Plan out a strategy for yourself and try to stick… Read more »