Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 5 – 3 – 1  10 – 6 – 2  -then-  -then- 1 – 3 – 5  2 – 6 – 10  -into- *RX+: (185/115)… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Back Squat (17 Minutes)  *Warm Up Rep Scheme: *New Strength Cycle: Base Building  ——————————————————————————————————– Workout: For Time  -Then- -Then- *CRX: Bar Muscle Ups (9 – 7 – 5 Reps)  ——————————————————————————————————– Cardio Option: For Time  -Then-… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *All barbell movements done at the same weight  *Increase weight per round – build to workout weight ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (NOT including 0:00) complete:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  3 Rounds of: -then- 7 – 5 – 3  *RX+: HPS (115/85) (RX reps) / CRX: HPS (135/95) (5-3-1 Reps)  *Burpee standard is a 2 hand… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *RX (115/85) / RX+ (135/95) / CRX (155/105)  *50s Cap on Calories  *Must be able to complete thrusters UB every round  ——————————————————————————————————– Workout: Every 3 Minutes x 4 Rounds  -in remaining… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -Then- -into- 2 Rounds  -Then- -into- 2 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *RX (135/95) / RX+ (155/105) / CRX (185/125)  *50s Cap on Calories  *Barbell must be unbroken every round  ——————————————————————————————————– Workout: Ladder + For Time  PART A – Ladder x 12 Minutes … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  *Front squats come from the ground ——————————————————————————————————– Workout: For Time  -into– -then- -into- ——————————————————————————————————– Cardio Option: For Time  -into– -then- -into- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: EMOM x 10 Minutes  *RX (205/135) / RX+ (225/155) / CRX (255/175)  *50s Cap on calories  *Reps should be done as TNG for all 5 rounds  *If prescribed weights are too heavy scale back  ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -then- 4 Rounds  -then- ——————————————————————————————————– Cardio Option: For Time  -then- 4 Rounds  -then- ——————————————————————————————————– Core: 4 Rounds