Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP x 18 Minutes  *Every 3 Minutes (not including 0:00) complete: *One score: total # of Calories completed in 18 minutes  ——————————————————————————————————– Cardio Option: AMRAP x 18 Minutes  *Every 3 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *Barbell must be done as 2 movements  *Squat Clean + Jerk (can’t be a cluster)  ——————————————————————————————————– Workout: For Time  -Then- 5 Rounds  -Then- *RX+: 6 Squat Clean and Jerks (155/105) … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 3 Reps  *Make sure you rest between working sets (:90s – 2 min)  *Focus on getting FULL ROM  *Have a spotter nearby in case  ——————————————————————————————————– Workout: For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 3 intervals (6 Minutes ON / :90s OFF)  Intv1:  -in remaining time AMRAP of:  Intv 2:  -in remaining time AMRAP of:  Intv 3:  -in remaining time AMRAP of:  *Two Hand touch… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Cardio Option: For Time  -into- 1 Round  -Then- -into- 2 Rounds  -Then- -into- 3 Rounds  ——————————————————————————————————– Core:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  -in remaining time AMRAP of:  *One Score: Rounds + Reps completed in remaining time  *RX+: 6 PS (135/95) OR 15 ft Handstand Walk  *CRX:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Clean Complex (17 Minutes)  4 Sets  Sets 1 and 2: 2 Cleans + 2 Front Squats @ 80% of 1RM  Sets 3 and 4: 2 Cleans + 2 Front Squats @ 85% of 1RM  *Complete… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 7 Minutes  -in remaining time, AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -in remaining time, AMRAP of:  -Rest :90s-  AMRAP x 7 Minutes  -in remaining time,… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  -Then- -Then- -Then- *RX+: Either heavier OR Bar/Ring MU  *CRX: Both heavier AND Bar/Ring MU  ——————————————————————————————————– Cardio Option: For Time  -Then- -Then- -Then- ——————————————————————————————————– Core: 4… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength: Bench Press (17 Minutes)  4 Sets x 5 Reps  *Focus on quality reps on your working sets  *Rest between all 4 sets  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -then- -into- 2 Rounds  -then- ——————————————————————————————————–… Read more »