Diogo Dias

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap) ——————————————————————————————————– Workout: Ladder x 21 Minutes  -in remaining time ladder of:  3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… *Score is last FULL round completed + partial reps … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  4 Rounds  -Then-  2 Rounds  *Strict Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option: For Time  4 Rounds  -Then-  2 Rounds  ——————————————————————————————————– Core: 5 Rounds 

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *CRX Weights: (135/95)(155/105)(185/125)  *3 Total Scores: ——————————————————————————————————– Cardio Option: AMRAP Repeats  AMRAP x… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -then complete: 7 – 5 – 3  *RX+: Hang PS (125/85) OR 5-3-1 Bar/Ring MU  *CRX: Hang PS (125/85) AND 5-3-1 Bar/Ring MU  ——————————————————————————————————– Cardio Option: For… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 20 Minutes  *Every 5 Minutes (including 0:00) complete: *RX+: 6 Shoulder to Overhead (155/105)  *CRX: 3 Shoulder to Overhead (185/115)  *One Score: Total Rounds + Reps… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  Buy in: 200 M Run + 22 Deadlifts (185/115)  -Then- 14 – 12 – 10 – 8  -Then-  Buy Out: 22 Deadlifts (185/115) + 200 M… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 5 Minutes -Rest :90s-  AMRAP x 5 Minutes  -Rest :90s- AMRAP x 5 Minutes  *3 Total Scores: *Burpee Pull Up Scaling Options:  ——————————————————————————————————– Cardio Option: AMRAP Repeats … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: For Time  -into- 2 Rounds  -then- -into- 2 Rounds  -then- -into- 2 Rounds  *CRX Weights: (115/85)(135/95)(155/105) / BJ’s (30”/24”)  ——————————————————————————————————– Cardio Option: For Time  -into- 2 Rounds  -then- -into- 2 Rounds … Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 3 Rounds  ——————————————————————————————————– Workout: For Time  3 Rounds  -Then- 3 Rounds  *Handstand push ups can be strict OR kipping  *Handstand Push Up Scaling Options:  ——————————————————————————————————– Cardio Option:  For Time  3 Rounds  -Then- 3 Rounds  ——————————————————————————————————–… Read more »

Warm-up: Group Dynamic ——————————————————————————————————– Pre-Game: 4 Rounds  ——————————————————————————————————– Workout: 4 Intervals (3 Minutes ON / 1 Minute OFF)  *RX+: 3 Power Cleans (185/115)  *CRX: 3 Power Cleans (205/135)  *One score – total # of rounds + reps completed across all… Read more »