Diogo Dias

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- ——————————————————————————————————– Cardio Option: For Time  -into- 3 Rounds  -Then- -into- 3 Rounds  -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: 2 intervals  AMRAP x 2 Minutes  -Rest :30s-  AMRAP x 5 Minutes  -Rest 2 Minutes and Repeat-  *4 Total Scores: *Wall Walk Scaling Options:  ——————————————————————————————————– Cardio Option: 2… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  *After round 2 sub in 1 Rope climb for the hold  ——————————————————————————————————– Workout: For Time  1 Round  -Then- 2 Rounds  -Then- 4 Rounds  *CRX: (185/125) (Same Reps as RX)  *Rope… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Rx: (105/65) / *Rx+: (115/75) / *CRx: (135/95)  *Barbell should be done unbroken every round  *Pick a weight that allows you to hang on for all 5 rounds ——————————————————————————————————–… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 3 Rounds (10 Min Cap)  ——————————————————————————————————– Workout: Ladder + For Time  Part A – Ladder x 12 Minutes  3, 6, 9, 12, 15, 18, 21, 24, etc…  -Rest 2 Minutes-  Part B – For Time … Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: For Time  10 Rounds  *RX+: (155/95) OR 3 Bar Muscle Ups  *CRX: (155/95) AND 3 Bar Muscle Ups  ——————————————————————————————————– Cardio Option: For Time  10 Rounds  ——————————————————————————————————– Accessory Work:… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Rx: (105/75) *Rx+: (115/85) *CRx: (135/95)  *Lunges should be done unbroken every round  *Barbell can be taken from the floor or from the rack ——————————————————————————————————– Workout: Every 5 Minutes… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP Repeats  AMRAP x 9 Minutes  -Rest :90s-  AMRAP x 7 Minutes  -Rest :90s-  AMRAP x 5 Minutes  *CRX: (135/95) / (155/105) / (185/125) (Same Reps)  *3 Total… Read more »

Group Dynamic Warmup: ——————————————————————————————————– Strength-Endurance: Every 2:30 Minutes x 5 Rounds  *Barbell can come from the rack or from the floor  *RX: (185/115) / *RX+: (205/135) / *CRX: (225/155)  ——————————————————————————————————– Workout: For Time  -Then- -Then- ——————————————————————————————————– Core: 4 Rounds 

Group Dynamic Warmup: ——————————————————————————————————– Pre-Game: 4 Rounds (12 Min Cap)  ——————————————————————————————————– Workout: AMRAP x 17 Minutes  -Then in remaining time AMRAP of:  *RX+: 5 S2OH (155/105) / *CRX: 3 S2OH (185/115)  *One score: total # of rounds + reps completed… Read more »